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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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