With the long holiday weekend upon us, and given the fact we won't meet again for organized practice until Tuesday, I'd like to offer a general outline for how to approach your training for the next three days. Between today and Monday I'd like for you to do the following:
• one run of average (typical) length, starting at a moderate intensity and finishing at an intensity of 7 or 8 on a scale of 10.
• one day of cross training, ideally an hour or so of continuous movement that has a good cardiovascular stimulus. Aquajogging is a personal favorite, although an hour of it is a bit much. If you have access to an elliptical machine that's a good option too. Riding a bike at a brisk speed is good as well. You can mix and match activities as you see fit to get in more total time if you like.
• one day off.
Tuesday's practice will be a series of loops on part of the home course--as it happens, a part with hills on it. I'll post the rest of the training for Week 2 sometime on Monday, so be sure to check back then.
Don't forget, next Wednesday September 9 is our team night at Marathon Sports in Wellesley.
- Coach Mayall
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