hi all
in the uk national cross country champs are on feb 27. iam a u17 athlete and the race is 6k. i have planned training for feb. do this seem ok? any advice would be great. thank you.
WK1:
tues 3k 2k 2*1k with 2 mins rec btw rep. aim to get progressive faster throughout.
wed- 45 min steady run
thurs- mono fartlek 2*90s 4*60s 4*30s 4*15s- rec equal to last rep
fri- rest
sat- race
sun- football refereeing
wk2:
mon- 45 min steady run
tues- 3*1k@ 5 sec slower than 3k pace 2*2k@ 10 sec slower than5k pace 3*1min@1500m pace 90secs rec btw reps and 120 secs btw sets
wed-rest
thurs-4*30 secs hills run bk rec, 4*3mins at 3k pace (3 min rec) 4*30 secs hills run bk rec 2min rec btw sets
fri- 30 min steady run
sat- 5k pace session?
sun- ref in morning, 45 min steady run
wk3:
mon- rest
tues- 4*2k 2 min rec
wed- 45 min steady run
thurs- 2*6*400@ 3 secs slower than 1500m pace- 100m jog btw reps and 400m jog btw sets
fri- rest
sat- 3k pace session?
wk4:
mon- 30 min steady
tues- 4(1k@3k pace, 1 min at 1500m pace) 3 min rec
wed- rest
thur- 25 min steady run.
fri- rest
sat- NATIONALS