Intermediate
Intermediate Summer Workout
LHHS Cross Country
Intermediate Summer Running Schedule
Click here for printable version                                                                      Â
*Begin and end each workout with 5-10 minutes of stretching and jogging to warm-up and cool-down properly.
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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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Week 1 June 6-12 |
Off |
Jog; 6 X 1min. fast w/ 1 min. jog; Jog |
30 minutes 4Â x 100 strides |
3 miles (hills) |
30 minute Tempo (5-20-5) |
Off |
30 minutes easy |
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Week 2 June 13-19 |
Off |
Jog; 6 X 2 min. fast w/ 1 min. jog; Jog |
30 minutes 4 x 100 strides |
3 miles (hills) |
30 minute Tempo (5-20-5) |
Off |
30 minutes easy |
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Week 3 June 20-16 |
Off |
Jog; 8 X 1min. fast w/ 1 min. jog; Jog |
30 minutes 4 x 100 strides |
3 miles (hills) |
30 minute Tempo (5-20-5) |
Off |
30 minutes easy |
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Week 4 June 27-July 3 |
Off |
Jog; 8 X 2 min. fast w/ 1 min. jog; Jog |
30 minutes 4Â x 100 strides |
3 miles (hills) |
30 minute Tempo (5-20-5) |
Off |
30 minutes easy |
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Week 5 July 4-10 |
Off |
Jog; 10 X 1min. fast w/ 1 min. jog; Jog |
30 minutes 6 x 100 strides |
3 miles (hills) |
30 minute Tempo (5-20-5) |
Off |
30 minutes easy |
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Week 6 July 11-17 |
Off |
Jog; 10 X 2 min. fast w/ 1 min. jog; Jog |
30 minutes 6 x 100 strides |
3 miles (hills) |
30 minute Tempo (5-20-5) |
Off |
30 minutes easy |
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Week 7 July 18-24 |
Off |
Jog; 10 X 1min. fast w/ 1 min. jog; Jog |
30 minutes 6 x 100 strides |
3 miles (hills) |
30 minute Tempo (5-20-5) |
Off |
30 minutes easy |
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Week 8 July 25-31 |
Off |
Jog; 10 X 2 min. fast w/ 1 min. jog; Jog |
30 minutes 6 x 100 strides |
3 miles (hills) |
30 minute Tempo (5-20-5) |
Off |
30 minutes easy |
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Week 9 August 1-7 |
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XC Team Workouts Begin |
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Upcoming Events
- Southlake Carroll Relays
Sat September 11, 2010@ Meadowmere Park, Grapevine