Week/Date

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Week 1

June 6-12

 

Cross training- swim, bike, exercise machine, weights

-5 minute warm-up

-Alternate 1 minute walking/1 minute jogging for 20 minutes

Cross training- swim, bike, exercise machine, weights

-5 minute warm-up

-Alternate 1 minute walking/1 minute jogging for 20 minutes

Cross training- swim, bike, exercise machine, weights

-5 minute warm-up

-Alternate 1 minute walking/1 minute jogging for 20 minutes

Week 2

June 13-19

 

Cross training- swim, bike, exercise machine, weights

-5 minute warm-up

-Alternate 90 seconds walking/90 seconds jogging for 20 minutes

Cross training- swim, bike, exercise machine, weights

-5 minute warm-up

-Alternate 90 seconds walking/90 seconds jogging for 20 minutes

Cross training- swim, bike, exercise machine, weights

-5 minute warm-up

-Alternate 90 seconds walking/90 seconds jogging for 20 minutes

Week 3

June 20-16

 

Cross training- swim, bike, exercise machine, weights

-5 minute warm-up

-Do two repetitions of the following:

~Jog 2/walk 2

~Jog 3/walk 3

Cross training- swim, bike, exercise machine, weights

-5 minute warm-up

-Do two repetitions of the following:

~Jog 2/walk 2

~Jog 3/walk 3

Cross training- swim, bike, exercise machine, weights

-5 minute warm-up

-Do two repetitions of the following:

~Jog 2/walk 2

~Jog 3/walk 3

Week 4

June 27-July 3

 

Cross training- swim, bike, exercise machine, weights

-5 minute warm-up

-Do 2 repetitions of the following:

~Jog 3/walk 1

~Jog 5/walk2

Cross training- swim, bike, exercise machine, weights

-5 minute warm-up

-Do two repetitions of the following:

~Jog 3 /walk 1

~Jog 5/walk 2

Cross training- swim, bike, exercise machine, weights

-5 minute warm-up

-Do two repetitions of the following:

~Jog 3 /walk 1

~Jog 5 /walk 2

Week 5

July 4-10

 

Cross training- swim, bike, exercise machine, weights

-5 minute warm-up

~Jog 5/walk 1 (x3)

 

Cross training- swim, bike, exercise machine, weights

-5 minute warm-up

-Jog 8 minutes/walk 5 min./jog 8 minutes

Cross training- swim, bike, exercise machine

-5 minute warm-up

-Jog 20 minutes without walking

Week 6

July 11-17

 

Cross training- swim, bike, exercise machine, weights

-5 minute warm-up

-Jog 5 /walk 3

-Jog 8 /walk 3

-Jog 5 /walk 3

Cross training- swim, bike, exercise machine, weights

-5 minute warm-up

-Do 2 reps of the following:

~Jog 10/walk 3

Cross training- swim, bike, etc

-5 minute warm-up

-Jog 25 minutes with no walking

Week 7

July 18-24

 

Cross training- swim, bike, exercise machine, weights

-5 minute warm-up

-Jog 25 minutes

Cross training- swim, bike, etc

-5 minute warm-up

-Jog 25 minutes

Cross training- swim, bike, etc.

-5 minute warm-up

-Jog 25 minutes

Week 8

July 25-31

 

Cross training- swim, bike, exercise machine, weights

-5 minute warm-up

-Jog 28 minutes

Cross training- swim, bike, etc.

-5 minute warm-up

-Jog 28 minutes

Cross training- swim, bike, etc.

-5 minute warm-up

-Jog 28 minutes

Week 9

August 1-7

 

XC Team Workouts Begin