Next Week's Training

OK, next week is the first official week of summer training. Time to join your teammates in the weight room and at Captains' practices. Lifting will be at Schroeder at 9am on Tuesday and Thursday. The captains are giving you an AM and PM option on Mon/Wed/Fri. Both options are at Webster Park. The AM session is at 9am, the evening session is at 7pm. Be there, or be a quadrilateral with equal length sides and all right angles.

Next week's plan:

Rookie
4 easy days of running (20-30 minutes). You may start with walking breaks of up to 1 minute, after 3 or more minutes of running. The walking breaks should decrease in frequency and duration for your first 2-3 weeks, then disappear.

Beginner
1 "long" run (4-5 miles)
1 day of hill running (include at least 4 minutes of strong uphill running)
3 easy days of running (3-4 miles, plus 6 strides)
2-3 days of X-training
3 days of core!

Intermediate
1 4th of July race
1 "long" run (6-8 miles)
1 day of hill running (include at least 5 minutes of strong uphill running)
3 easy days of running (3-6 miles, plus 8 strides)
2-3 days of X-training
3 days of core!

Advanced
1 4th of July race
1 "long" run (9-10 miles)
1 day of hill running (include at least 6 minutes of strong uphill running)
3 other days of running (5-7 miles plus 8 strides)
2-3 days of X-training
3 days of core!