What do you guys think of this plan, my new coach personally told me this plan for up until mid feb. I'm very injury prone but I have a lot of potential so we are keeping running limited but having lots of cross training.
She said run 3-4x a week with swim 2x and bike 1x if I have access (only at school).
This is what I was thinking based on what she told me, what do you think? Do you have a better Idea? The swim work out is what I have to do as she told me it specifically. I am not supposed to do high mileage, and shouldn't go father than 7 miles. Also I ride horses 3x a week on fri, sat, sunday, so I need a real rest day.
Tell me what you think
Monday: 5 mile (dirt only, no pavement what-so-ever)
Tuesday: Swim-
Warm up: 300m free style,
6x50 legs only (paced till feb, then increase pace each rep)
3x200 Decent pace
100 easy
3x200 Pull or Fins
Warm down; 200 breast or back
Wednesday: 4 mile run
Thurs: off day
Friday: 4 Mile run (dirt only)
Saturday: Swim-
Sunday: 7 mile run
800m: 2:55 1500m: 6:08 1600m: 6:00 3200m: 13:36 3 mile: 20:43 5000m: 21:22
That seems way too little..... even for someone injury prone.
I know nothing about swimming, Bodes will have a good answer
As for the running, I think you should be running at least 5x a week. Chances are you will be doing that in season but with alot more intensity. I would move the long run so it is not before the 5 mile run and on the same day as horse riding. Make the 4 mile runs a bit longer and see how you feel. You have to run more during base than in season. What did your week look like around the time of your injury?
Before I was injured I ran 6x a week
Monday I did a long slow of 6 or. 7
tuesday was 5 mile hill run and abs
wednesday was 4 miles
thursday was repeats 1 mile warm up 200,400,600,800,1000,800,400,200,800 2 mile cool down
friday was 5 miles long slows
saturday was 8 mile long with horses (2 hour training)
My current injury is reoccurring if I don't manage it so she came up with the plan for it to be the least impact on my toes as possible. I just need to kntoy what order to do it In.
Last xc season I had too much base so to say and my legs were always exhausted And I never was able to see what progress I made. I was training at around 19min 5k pace but never got past 21 due to tired legs. :/ so we are trying a different approach.
Yeah that's is way too little. You probably should include a tempo after a few weeks of base.
Grade 400 800 1600 3200 5000
7 78 2:51 6:09 13:38 21:28
8 71 2:39 5:40 12:38 19:33
Oh, I did not know the extent of your injury.
I that case, I would disregard everything I said except for moving the long run. Also dont keep that week static, increase or cutback when you start to adapt.
ok thanks! we were gonna change up the swimming in a few weeks too, just so im not doing the same things. im gonna add some sprints in there too