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Week 1 Recommended Workouts

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



1

SUN

6/5

PS

7

RT

REST for new folks

Rest, max of 20 min for top group


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