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