Hello all. I have come up with a plan for xc this year, and would like to call upon the running knowledge here to see if it needs improvement. It is:
Sunday: 16 miles between long and tempo intensity - 7 min mile pace. warm up/warm down included = 30km
Monday: 13k easy
Tuesday: am: 10* 75 sec hill bounds. 4 min rest, then 10*45 sec hill bounds at a faster pace. comes to about 16k
pm: 16k easy Total mileage: 32k
Wednesday: A race-sim session on a cross country course, eg: 1 min, 2* 2min, 3*3min, 2*8min, back down at 1500m - 10k pace. the session varies but the intent is the same.
pm: 8k easy Total mileage: 25k
Thursday: 20k easy
Friday: 50 mins at 3:48/km pace on cross country course
pm: 5k easy Total mileage: 20k
Saturday: 2* 8k easy
Total: 155km a week, or 96 miles.