|
Hello Ladies!!
Having a hard time figuring out what’s the right mileage, how much you should be doing, or what a weekly plan should look like??
If you haven’t already reached out to a coach to ask these questions, we have some answers for you! Especially if you are new to the sport!!
Below are 3 plan options:
- 10-15 miles a week + strength & core
- 10-15 miles a week + cross training + strength & core
- 20-25 miles a week + strength & core
(Disclaimer: these are suggestions, if you are experiencing any pain or injuries, please email us to adjust. OR maybe you are feeling just the opposite, like this isn’t enough! Please reach out for that as well!)
Option 1: 10-15 miles a week + strength & core
- Monday: dynamics + 2 miles + Myrtl Routine + MKCS
- Tuesday: (Team Practice) dynamics before + 2-3 miles + general strength + Myrtl Routine
- Wednesday: Day Off!!
- Thursday: (Team Practice) dynamics before + 2-3 miles + MKCS + Myrtl Routine
- Friday: Myrtl Routine + 1 mile + general strength
- Saturday: dynamics before + 3-4 miles + MKCS + Myrtl Routine
- Sunday: dynamics + 2 miles + Myrtl Routine (Off if you are only running 10 miles and are already there)
Option 2: 10-15 miles a week + cross training + strength & core
- Monday: dynamics + 60-90 min bike OR 30-45 min swim + MKCS
- Tuesday: (Team Practice) dynamics before + 3-4 miles + general strength + Myrtl Routine
- Wednesday: dynamics + 60-90 min bike or 30-45 min swim + Myrtl Routine
- Thursday: (Team Practice) dynamics before + 3-4 miles + MKCS + Myrtl Routine
- Friday: Day Off!
- Saturday: dynamics before + 2-4 miles + general strength + Myrtl Routine
- Sunday: dynamics + 2-3 miles OR 60 min cross training + Myrtl Routine
Option 3: 20-25 miles a week + strength & core
- Monday: dynamics + 4 miles + MKCS + Myrtl Routine
- Tuesday: (Team Practice) dynamics before + 4-5 miles + general strength + Myrtl Routine
- Wednesday: Day Off!!
- Thursday: (Team Practice) dynamics before + 4-5 miles + MKCS + Myrtl Routine
- Friday: dynamics + 3-4 miles + general strength + Myrtl Routine
- Saturday: dynamics + 3-4 miles + MKCS + Myrtl Routine
- Sunday: Off if you are going 20 miles, for those trying to hit 25: dynamics + 3 miles + Myrtl Routine
If you have ANY questions in regards to these plans, please don’t hesitate to reach out! Plans like this help you to stay accountable, stay motivated and be on the same schedule as your teammates! But, always remember that if you are feeling like you are pushing to a point of injury to tone it back. It’s ok to build up gradually and let your body get used to the work!
If you have any questions on what dynamics, general strength, MKCS (Morgan’s Killer Core Set) or Myrtl Routine are: please check out the Strava Group (Posts Tab), ask a teammate, or email any of the coaches! All of those resources are here to help!
-Coach Morgan
Team links:
This Strava group is for us to keep in touch, keep each other accountable, and cheer each other on.
If you’re new to the team, drop us or the captains an email so we know who you are when you request access to the club (it’s private).
|
