Hopefully you're all doing well. As we go into week seven of training it is often beneficial to take an easier week of training to help absorb the training that you've been consistently putting in, and to prepare for an increase in duration, intensity or volume of upcoming weeks. Collectively this is known as a down week.
What to do during a down week:
1) Reduce your volume by about 20%. For us simply take the most you've been running a day and reduce it by 8-10 minutes or 1-mile. For example: If I have been running 40-minutes a day, I would run 32-minutes a day during my down week. If I usually run 5-miles a day, I'd run 4-miles a day.
2) Run a pace that feels comfortable and good to you each day. "Run your own pace". This could change day to day or even minute to minute during a run.
3) Include strides at the end of each run to work on your form and running economy. 3-4 days this week add 4-6xStrides.
4) If you've just started training begin with 24-minutes a day.
-Remember that the Saugus Cross-Country summer training camp begins July 6th. Before that date you need to get a physical and register for the camp:
*Get physical ASAP! Saugus is offering physicals at Saugus HS June 25th. See flyer here for information.
**Registration begins June 24th. Register at this link.