Once you've taken two weeks off, here are some guidelines to start ramping up for the XC season:
Returning athletes: Start with a 20-minute run. Add 1-2 minutes per day until you reach 45 minutes. Hold at 45-50 minutes, then add in a warm-up and drills. Do 5-10 minutes of core work each time. Once ramped up, do long run once per week for 60-80 minutes. We want to peak at the right time, so don't ramp up too fast.
New to XC? Start with a 15-minute run, then add 1 minute per day, 3-5 days per week. Don't worry about pacing - just get running and remember to stretch!
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