Next Week's Training

If you have the urge to hop in a 5K race, there are two good options next week. On Friday, there is a 5K in East Rochester (Contact: Gerri Raschiatore, 585-586-3553) and on Saturday is the wonderful 10 Ugly Men race at Genesee Valley Park (hosted by the Genesee Valley Harriers).

In addition, there is a fun orienteering meet at Seneca Park next Saturday. There is a FAST Sprint course that you can do at 10am, and a 60-minute Score-O will be offered at 11am. The courses were set by Tyler Borden, older brother of Olympia's Zak Borden.

Here is the training plan for next week:

Each group will be getting in two good workout days at XC camp on Tuesday and Thursday. If you can't make it to camp, you should do some sort of quality training on each of those days. A steady tempo run (20 min for advanced, as little as 10-12 minutes for beginners) would be a good choice one day. The other day should feature some change of pace work, with a total of 15 minutes "fast" for advanced and perhaps as little as 8-10 for beginners (e.g. 8 x 1 minute pickups every 3 minutes during a 35 minute run).

Rookie
2 days of XC Camp! See you Tuesday and Thursday
3 easy days of running (20-30 minutes).

Beginner
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (6-7 miles)
1 5K race (if ready) or an additional easy day
2 easy days of running (3-5 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!

Intermediate
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (7-10 miles)
1 5K race (if ready) or an additional easy day
2 easy days of running (4-6 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!

Advanced
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (10-12 miles) - should be Saturday or next Sunday
1 5K Race (Friday or Saturday)
2 easy days of running (5-7 miles) - Friday or Saturday and either Sunday or Monday
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!