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Cross Country week two Meet in room 605. |
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Approximate mileage for the week: (slightly lower mileage at higher
intensity.) |
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I. 45 II. 35 III. 25 |
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MONDAY: mileage: 7, 6, 4 |
5-4-3-2-1 |
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1. 1/2 mile warm up.(track/practice field) |
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2. Daily dozen/stretch |
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3. easy run: |
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I. 6 miles II. 4-5 miles
III. 3 miles |
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4. when back from the run: |
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grass strides, 9 X 110 on the 60's.(track/practice field) |
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5. weight room for lifting |
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6. guts,push-ups, stretch (mezz) |
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TUESDAY: mileage: 8, 6, 4 |
5-4-3-2-1 |
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Bus leaves at 8:30 AM Maple Drive/parking lot for Salt Creek |
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1. 3/4 mile warm up. |
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2. Daily dozen/stretch |
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3. run: |
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I. 8 miles (easy) II. 5 miles (easy)
III. 3 miles (easy) |
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4. guts, push-ups, stretch (mezz) |
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5. Bus returns runners to school around 11 AM. |
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WEDNESDAY: mileage: 7, 5, 4 |
5-4-3-2-1 |
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1. Jog to AM Loop |
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2. Daily dozen/stretch at Visitors center |
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3. 800's at goal pace - jog recovery 1.75 loop / jog 100m recovery |
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I. 8 X 800 II. 6 X 800 III.
4 X 800 |
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4. weight room for lifting. |
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5. cool down run: I. 2 miles II. 1 mile
III. 1 mile |
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6. guts, push-ups, stretch (mezz) |
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THURSDAY: mileage: 8, 6, 4 |
5-4-3-2-1 |
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1. 1/2 mile warm up. |
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2. Daily dozen/stretch. |
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3. easy recovery run: |
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I. 7 miles II. 5 miles
III. 3 miles |
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4. when back from the run: |
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grass strides, 9 X 110 on the 60's.(track/practice field) |
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5. guts, push-ups, stretch (mezz) |
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FRIDAY: mileage: 6, 5, 4 |
5-4-3-2-1 |
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1. 1 mile warm up (easy run down to park south of Swain's as a team.) |
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2. Daily dozen/stretch |
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3. grass 400's: 2,3 seconds faster per 400 than time trial mile 400 splits. |
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I. 10 X 400 on the 160's
II. 6 X 400 on the 190's |
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III. 4 X 400 on the 220's |
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4. easy run back to school: |
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grass strides, 9 X 110 on the 60's.(track/practice field) |
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5. weight room for lifting. |
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6. guts, push-ups, stretch (mezz) |
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SATURDAY: mileage: 9, 7, 5 "Meet at Crabhouse" 9:00am |
5-4-3-2-1 |
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1. 1/2 mile warm up. "1 mile time trial for Bellarmine Invite" |
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2. Daily dozen/stretch. |
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3. easy recovery run: I. 8 miles II. 6
miles III. 4 miles |
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parent pick up at 10:45 & 11:00 |
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SUNDAY |
5-4-3-2-1 |
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Optional long easy run |
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I. has already completed approx.: 45 miles - only suggest 8-12 miles easy. |
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II. has already completed approx.: 35 miles - only suggest 6-8 miles easy,
or day off- no running. |
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III. has already completed approx.: 25 miles - suggest rest day, no running. |
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