Week 2 Recommended Workouts

posted Jun 5, 2016, 8:20 PM by Mustang TrackXC

Week 2 focus is to start getting back into the swing of things for those coming off the rest and regeneration period. For those in their second week, we want to build on what you did last week and start gradually increasing the volume. I won't get into full detail here, but there are 3 different energy systems that the body uses. (ATP, Anaerobic, and Aerobic). Running a 5K is 97% AEROBIC, so that is where our primary focus is. The best way to improve the aerobic system is to increase time spent in an aerobic state. We start building that up a little bit this week.

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

2	MON	6/6	PS	8	AB	30-50min total	Record week 1 logs. Go over week 1 quote Go over shoe selection and pointers. Strava setup 30 min, right into Big Ten, right into 20 min, Ultimate/Soccer 20min	Preventive, Body Core, Game Static Stretch
2	TUE	6/7	PS	9	AC	40-45min total	LR-45 minutes, Body Core, Form Drills, Strides	Gambetta, Static Stretch
2	WED	6/8	PS	10	AB	50 min total	30 min, Gambetta Legs, 20 min	Glute/Hip, Myrtle
2	THU	6/9	PS	11	AB	30 min total	30 min, Strides	Preventive, Weights, Game Rope Stretch
2	FRI	6/10	PS	12	AB	4-5x5 min	Same as last week: 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, Body Core, Game Static Stretch
2	SAT	6/11	PS	13	RR/RT		30-40 min
2	SUN	6/12	PS	14	CT/RT		Rest, max of 30 min for top group

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