posted May 31, 2016, 12:19 PM by Mustang TrackXC
WEEK 1 RECOMMENDED WORKOUTS:
Week 1 focus is to just get out the door!! Start to get yourself moving, and get your body used to running. When we meet next week, we will definitely want to know how you did.
Remember, the times listed in workout notes are a suggestion, for how you could break down the time spent running. New folks: I truly am not worried about how far you are actually running during these few weeks, but I do want to know about how far you go during that time. Like, how many miles do you get in a 20 minute run, or a 30 minute run, etc.
XC Week | Work Day | Date | Micro | Day | Type | Dist/time | Wkout Notes | vVO2 Pace | Ancillary | 1 | MON | 5/30 | PS | 1 | AB | 20minutes x2 | 20 min, Big Ten, 20 min, Ultimate | 65-70 | Big 10, Static Stretch Game | 1 | TUE | 5/31 | PS | 2 | AB | 30 minutes | 30 min, Preventive, Body Core, 10 min tag, | 65 | Preventive, Body Core, Game Static Stretch | 1 | WED | 6/1 | PS | 3 | AB | 30-50 minutes total | 30 min, Gambetta Legs, 20 min | 65-70 | Gambetta, Static Stretch | 1 | THU | 6/2 | PS | 4 | AB | 30 minutes | 30 min, Strides | 65-70 | Glute/Hip, Myrtle | 1 | FRI | 6/3 | PS | 5 | AB | 4x5 min | Introduce body to Threshold Style workout. 5 min at 60%, 5 at 65%, 5 at 70%, 5 at 75%, 5 at 80%. 1min rest after each. Do on track so they know where the 5 minutes took them to. Go a little further each time. Preventive, Weights, Game, Stretch |
| Preventive, Weights,
Game Rope Stretch | 1 | SAT | 6/4 | PS | 6 | RR/RT | REST for new folks | 20-40 min |
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| 1 | SUN | 6/5 | PS | 7 | RT | REST for new folks | Rest, max of 20 min for top group |
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