Working out

Working out

This is an example of the regimen given for training runners:

TYPICAL WEEK

Sunday 12- to 14-mile-long run, 6x100 meter strides

Monday 7-8 miles easy

Tuesday *3x10 minute at tempo, with 2-minute jog recovery, 4x100 meter strides (8-9 miles total)

Wednesday 7-8 miles easy

Thursday 7-8 miles easy

Friday 20 minute tempo, followed with 4x200 at mile effort (8.5 miles total)

Saturday 7-8 miles easy

*Note: Tempo runs are used often in cross-country because they simulate racing. The tempo runs usually last between 3 and 5 miles for 20 to 30 minutes. At the end of his workouts, he will then add in strides and a stretch before and after every workout.