Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Week 1

June 6-12

Off

Jog; 6 X 1min. fast w/ 1 min. jog; Jog

45 minutes easy

4 x 100 strides

4-5 miles (hills)

30 minute Tempo (5-20-5)

30 minutes easy

45 minutes easy

Week 2

June 13-19

Off

Jog; 6 X 2 min. fast w/ 1 min. jog; Jog

45 minutes easy

4 x 100 strides

4-5 miles (hills)

30 minute Tempo (5-20-5)

30 minutes easy

45 minutes easy

Week 3

June 20-16

Off

Jog; 8 X 1min. fast w/ 1 min. jog; Jog

45 minutes easy

4 x 100 strides

4-5 miles (hills)

30 minute Tempo (5-20-5)

30 minutes easy

45 minutes easy

Week 4

June 27-July 3

Off

Jog; 8 X 2 min. fast w/ 1 min. jog; Jog

45 minutes easy

4 x 100 strides

4-5 miles (hills)

40 minute Tempo

(5-30-5)

30 minutes easy

45 minutes easy

Week 5

July 4-10

Off

Jog; 10 X 1min. fast w/ 1 min. jog; Jog

45 minutes easy

6 x 100 strides

4-5 miles (hills)

40 minute Tempo

(5-30-5)

30 minutes easy

45 minutes easy

Week 6

July 11-17

Off

Jog; 10 X 2 min. fast w/ 1 min. jog; Jog

45 minutes easy

6  x 100 strides

4-5 miles (hills)

40 minute Tempo

(5-30-5)

30 minutes easy

45 minutes easy

Week 7

July 18-24

Off

Jog; 10 X 1min. fast w/ 1 min. jog; Jog

45 minutes easy

6  x 100 strides

4-5 miles (hills)

40 minute Tempo

(5-30-5)

30 minutes easy

45 minutes easy

Week 8

July 25-31

Off

Jog; 10 X 2 min. fast w/ 1 min. jog; Jog

45 minutes easy

6  x 100 strides

4-5 miles (hills)

40 minute Tempo

(5-30-5)

30 minutes easy

45 minutes easy

Week 9

August 1-7

 

XC Team Workouts Begin