Reintroduce some intensity while getting on the the weekly miles. The weekly miles should be roughly at the level you want them for the fall. The workouts through the next 4 weeks are not supposed to be super hard. The goal here is moderate intensities and lots of miles. Keep the paces and efforts conservative.
Here's an overview of the next block of training. For those looking to be their best at Club XC Nationals or CIM with 5k-1/2 Marathon or XC stops along the way.
Coach Rubio Says:
I hope everyone has been enjoying their Summer. I want to welcome all the new people, so many fresh faces - very exciting!
The following training applies to our MD folks looking primarily at outdoor track, those looking to make our USATF Club Cross Nationals Squad (12/9, Lexington KY - tough course!) or those shooting for CIM 12/3. CIM serves as the National Champs as well as providing an opportunity to qualify for the 2020 Olympic Marathon Trials. We will all train under the same program for the first few blocks of training, then come 9/17, there will be a fork in the road to take.