Reminder...fall semester move-in dates...new incoming people move-in on Saturday, August 14th / returnees move-in on Monday, August 16th. For the upperclassmen, we know there may be some conflicts with internships, summer jobs, etc. Notify us as soon as possible of any conflicts. Regarding training...
Time to switch gears a little and enter a new phase of training...aerobic short specificity.
Aerobic, because we want to stay aerobic, not anaerobic
Short, because the repetitions will not be long
Specificity, because generally repetitions are at 6k/8k goal pace
We're just trying to get used to running a faster pace again and you will need complete recovery between repetitions, so do not start another rep until fully recovered from the previous one. The short repetitions combined with the long recoveries will prevent the build-up of any oxygen debt.
Sunday, Monday, Wednesday, Thursday, and Saturday stay the same as previous weeks. Tuesday and Friday now become, for the most part, fartlek type workouts, though you have the option on Friday of continuing with the 75% Easy Tempo effort.
For this week:
Tue: 8-10 x 1' @ either 6k or 8k goal pace with 3' easy recovery
Fri: 5' + 4' + 3' + 2' + 1' @ ~85% effort w/ equal time recovery @ ~65%
OR 1' + 2' + 3' + 2' + 1' + 2' + 3' + 2' + 1' @ 85% w/ equal time rec @ 65%
OR 75% Easy Tempo run
For Tue, women determine their 6k pace by figuring out your 5k pace in terms of minutes per mile, then add about 3 seconds. The men determine their 8k pace by figuring out your 5k pace in terms of minutes per mile, then add about 10 seconds. These are off a XC 5k GOAL pace, not your current race pace.
For the 85% and 65% efforts, choose a CURRENT 5k time from the pace chart that you are confidant you could run right now, then look at the 85% and 65% columns for that 5k time. You should adjust your times slower if you are running in hot and/or humid conditions.
Lastly, read the Tolstoy quote at the top of the blog...patience and time are always important, but certainly so at the beginning of a new phase. Do not work too hard too soon!
⬈🝚x🝚 #ambitiontoexcel #WILDDOGS
