TRACK AND FIELD TRAINING - September XC = Strength Work

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Do not venture away from strength work in September. Stay patient and keep putting in high-end quality aerobic work. Here is a look at what we did this week a few years ago. Remember, you want to be ready to go in late October and November.

MEN

Monday 65 minutes easy

Tuesday am 35 minutes easy pm 50- 60 minutes easy + 6 x 100m strides

Wednesday 20 minutes easy + 10 miles @ 5:45 pace + 15 minutes easy

Thursday 50 - 60 minutes easy

Friday am 3 x 3000m w/ 1k pm 0 - 35 minutes easy

Saturday 50 minutes easy

Sunday 1:45 - 2:00 easy

WOMEN

Monday 50 - 65 minutes easy

Tuesday am 0 - 35 minutes easy pm 50 minutes easy + 6 x 100m

Wednesday 15 minutes easy + 6 miles @ 6:45 pace + 15 minutes easy

Thursday 50 – 60 minutes easy

Friday am 3 x 2000m w/ 1k pm 0 - 30 minutes easy

Saturday 30 - 50 minutes easy

Sunday 1:30 - 1:45 easy