Monday--No running, but get some strength work in. Rec. center, yoga, calisthenics, etc.
Tuesday--60-75 min. long slow easy run. Try to run off-road, away from the hard pavement.
Wednesday--Meet at C.H.S. Track at 7:00 in the morning. Why?
Thursday--30-45 min easy run. Go easy, as tomorrow will be a harder day.
Friday--At least 60 min. run, then do 5-7 times around a four square. This is a total work-out, long slow distance, speed and strength.
Saturday--Easy day. No running, but be active. Help your parents with the yard, go for a bike ride, swim upstream, something active but not stressful to your running muscles.
Sunday--Long slow distance day. Go for a 75 min. or longer run. Remember, to make it harder, go further, not faster!
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