Villa Grove - Heritage Cross Country
If you are a new runner or out of shape, cut this mileage by 25% - 50%.
Week1 Training - 20 milesMonday: 4 miles EPR
Tuesday: 3 miles EPR
Wednesday: 5 miles EPR
Thursday: 3 miles RR
Friday: 5 miles EPR
Saturday: Active Rest
Sunday: Off
Week2 - 24 miles
Monday: 5 miles EPR
Tuesday: 4 miles RR
Thursday: 3 miles EPR
Friday: 4 miles EPR
Saturday: 3 miles RR
Sunday: off
Week 3 - 28 miles
Monday: 7 miles EPR
Tuesday: 3 miles RR
Wednesday: 7 miles EPR
Friday: 5 miles SS
Week 4 - 31 miles
Monday: 6 miles SS
Wednesday: 8 miles EPR
Friday: 6 miles SS
Saturday: 4 miles RR
NOTES:
EPR: Run this 1:30 to 1:55 slower than your race pace. For instance, if my race pace is a 7 minute mile, I would run each mile from 8:30 to 8:55 per mile. This run should be run with others, and you should be just able to talk to others while concentrating on your breathing.
RR: Run this 2:00 to 2:30 slower than your race pace. For instance, if my race pace is a 7 minute mile, I would run each mile from 9:00 to 9:35 per mile. This should be a conversational pace. Run with friends.
SS: Run this 1:00 to 1:25 slower than your race pace. You will have to concentrate more to keep this pace throughout a run. Keep you breathing steady and your strides comfortable. Do not over-stride, and concentrate on keeping your strides from getting short as you get tired.