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From: Tom Meakin Senior
Date: 11/26/2003
Time: 7:46:51 PM
Remote Name: 62.254.0.34
If we/you are using the cross country as a marker/guide for your winter training and your objectives are in the summer. Here are the sessions I would advised for runner 22+.
Oct-Jan.
1 Long run 18-24 miles followed by easy 3-4 in evening if not too exhausted.
2. Long easy reps sessions e.g. 10 x 1K 45-120s rec.
3. Medium Mid-week run of 12-14 miles.
4. One strength session.
Add steady runs, as work and studies allows, and some sprints and strides to give weekly mileage of 55-80 miles.
Jan - March Reduce long runs to say 15 miles and now introduce hills and multi-speed fartlek session. Increase frequency of strenght sessions. Still NO TRACK WORK.
For the real cross country runners harder hills/tempo runs(strong 5-6 mile cross country runs) and long intervals(3 x 3k on slightly hilly circuit 6min rec) would be required approaching the major objectives.