1-2 weeks, no more!
1-2 weeks, no more!
I'm a high school senior and I peaked at 50 mpw and my whole varsity xc team does one week of cross training for those who aren't injured or burnt out heavily. Every other day being cross training for most, but for those who still feel really fresh they might cross train lightly every day. Weightlifting/one day swimming/one day biking for those interested in doing 800/1600, and mostly swimming and biking (aerobic stuff) for the 3200/5k guys. It works pretty well for those who aren't banged up.
I'm focusing on 1600m this indoor season and my week off schedule is:
Monday: Light Weights
Tuesday: Bike 30 mins EASY
Wednesday: Swim 20 mins (I'm not much of a swimmer)
Thursday: Nothing at ALL
Friday: Moderate Weightlifting
Saturday: Light Weights
Sunday: Nothing at ALL
Monday: First day back, start of full week of easy running (:
Don't go crazy with the cross training tho bro it should feel easier than a easy run. Remember this is to help RECOVERY not gain fitness.