Foot Locker Nationals runner-up Phillip Rocha isn't quite done with cross country just yet. The Arcadia High School senior will compete at the Great Edinburgh Run in Scotland on Saturday, January 9. He shared his training with us below; read on to see how the California state champion kept fit over the holidays!
Aerobic Run (Monday)
7 miles
Easy/Moderate Intensity
Flat "Horse Trail" soft dirt
Post-run stretching
Great Oak 7-7-7 (Lactate/VO2) (Tuesday)
2x7-7-7 minutes (Tuesday)
Specific percentages for each 7 (65%,80%,85+%)
5 minutes active rest
Targeted Race Pace for 6k
Aerobic Run (Wednesday)
8 miles
Moderate Intensity
Marshall Canyon (Mild hills, all trail)
Post-run stretching
Aerobic Run (Mid-run Tempo) (Thursday)
8 miles (4 mile tempo)
2 miles moderate intensity
4 miles @ lactate threshold
2 miles moderate intensity
REST (Friday)
Christmas
Open presents @ Jingle Threshold
Christmas Music
Ugly Christmas Sweaters
Hot Chocolate
Aerobic Run (Progressions) (Saturday)
Progressive 6 miles
Mt. Sac (Intense Hills)
Every mile faster than the previous
Substantial margins of pace change
First mile: 6:37
Last mile: 5:20
Aerobic Long Run (Sunday)
12 miles
Easy intensity
Flat "Horse Trail" soft dirt
