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Anonymous
Well, I'll lay out the general plan that my coach did throughout cross country. Plus, drink extra water and maybe use a protein/general nutrition supplement to aid recovery (within an hour of working hard for best results).
Monday: Long run. The whole goal is time spent moving, speed does not matter. Slow it down enough so you can go for at least 45 minutes, though an hour would be better. Tuesday: Recovery day. Just do a slow mile after reading your post. Wednesday: Speed day. Or, HIIT. All you really need for this is 30 second intervals of maximum effort with 3-5 minutes of rest in between. Do that 5 times or so. There are a lot of other things to do for speed workouts, but meh. Thursday: Recovery once again. Friday: Tempo day. This is middle distance, so say you can go 6 miles on your long day; go 3-4 miles and increase your pace for 30-45 second intervals during it. I usually had 6 of those intervals. Saturday: ...Maybe another long run?...It was always up in the air, Saturday was optional practice. Mix it up a bit! Sunday: Rest.
Ideally you'd be able to do a warmup with dynamic stretching thrown onto the end of it before your workout, and a cooldown afterwards with static and/or dynamic stretching then too.
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