i was wondering if anyone had a training program they would like to share for a peak performance, and about 40mpw.
i was wondering if anyone had a training program they would like to share for a peak performance, and about 40mpw.
LOL!
8/10
anyone who's helpful?
Your morning shakeout runs should total 40 miles alone. Go out and run a lot. Then run some more. That's all you need for xc.
Run, Bike and Swim. Do not "just run". If you want to make it as a top runner in your final year of High School I would mix it up in your sophomore and junior years.
Monday -
AM. early swim workout (find a team) followed by 30 minutes easy running at a heart rate not exceeding 155bpm (get a heart rate monitor) PM. 3 hour ride not exceeding 155bpm followed by light weights for conditioning, core and flexibility. They say 1 hour = 4 miles of running thus you've basically done 12 miles without the pounding of pavement etc.
Tuesday -
AM. early swim workout followed by 2 hour ride at 155bpm PM. fartlek run on grass, 30 minutes, e.g. 45 seconds @ mile pace with 45 seconds jogging in between, 20 minutes easy running as warm up and cool down. finish up with striders.
Wednesday -
AM. early swim workout
PM. 3 hour ride at 155bpm followed by light weights, core, flexibility
NO RUNNING TODAY? WAAAAAAT! no really, recovery, but still train aerobically.
Thursday -
AM. early swim workout
PM. 60 minutes easy running, preferably on trails, not exceeding 155bpm, then striders
Friday -
AM. early swim workout followed by 2 hour ride at 155bpm
PM. threshold run on grass, 5 miles at threshold, roughly around 78% of maximum heart rate (220-age). 20 minutes easy running as warm up and cool down. finish up with striders.
Saturday -
AM. 75 minutes steady state running, on trails. getting into the 65% range towards the end of the run. striders.
PM. 4 hour ride at 155bpm followed by light weights, core, flexibility
Sunday -
AM. 5 hour ride including some BIGGGGG climbs at 80% heart rate
Despite having runner's world in the title this will work:
http://www.runnersworld.com/race-training/solving-5k-puzzle?page=single
Please don't listen to this guy.
https://wolvesac.files.wordpress.com/2013/03/14wolvesxctrainingsched1.pdf