This Week's Training

OK, so I am having an overload at work these days, and the training plan has not made it out for this week. Luckily, I see that most of those on Attackpoint are into the flow of things and are doing the right things.

In any case, here is the training plan for this week:

Once again, 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 sort of hill work, with a total of 10 minutes uphill for advanced and perhaps as little as 4-6 for beginners.

Rookie
2 days of XC Camp! See you Tuesday and Thursday
1 long run (40-50 minutes)
2 easy days of running (20-30 minutes).

Beginner
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (6-8 miles)
2 easy days of running (3-5 miles) plus strides
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)
2 easy days of running (5-7 miles)
1 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!

Advanced
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (10-13 miles)
2 easy days of running (6-8 miles)
1 easy day of running (3-6 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!