Tuesday, July 20, 2010
Well, it is getting closer and closer to XC season and that means time to change up your training. during the last part of July and the first part of August you can begin to have 1-2 "HARD" days per week. A "HARD" day in this time period should be one of the following...
1. Hill workout - simply running a hilly loop or running hard when you hit a hill is as simple as you can make it. You can also find a longer hill that takes 45 seconds to 2 minutes to run up and work it repeatedly. Hills are a great way to build endurance with low impact.
2. Tempo run - a tempo run is where you simply run "HARD" for 12-20 minutes. Warmup, run hard for whatever time you decided to run hard for, cool down.
3. "Fartlek" run - this is where you simply run and throw in a few harder 1-3 minute bursts where you are going near race pace.
4. GO LONG - a long run of 8-12 miles can be considered a hard day because it does "stress" your body quite a bit. I wouldn't get carried away with more miles in a day than 12 though unless you're planning to beat me in a marathon sometime soon.
Don't over do the hard stuff at this point. We'll save the REAL hard stuff where you're going all out or doing many intervals on the track for October. I'd say a general rule is to go hard 1 day per week, easy 4-5 days per week for July. Then in August go hard 2 days per week and easy 3-4 days per week. One day off per week is definitely a good idea too, but not mandatory. Listen to your body and run how you feel. Feel good? -- go fast. Feel bad? -- go slow!