CROSS COUNTRY WINTER TRAINING
‘A’ GROUP WORKOUTS ARE LISTED BELOW; ‘B’ GROUP DOES 75%; ‘C’ GROUP DOES 50% WITH NO DOUBLES
SUNDAY’S ARE OFF OR MAKE UP DAYS
EVERY WORKOUT NEEDS TO BE CONTROLLED, DO NOT GO 100% ON ANYTHING!!!
JANUARY 7TH FIRST DAY OF SCHOOL- EASY RUN ON OWN- NO PRACTICE
JANUARY 8TH PRACTICE AT 6:30AM
EVERY TUESDAY / THURSDAY
BOTH GROUPS WILL DO CORE WORK
SQUATS X 25
LUNGES X 15 EACH LEG
BACKWARDS LUNGES X 15 EACH LEG
BRIDGE- 60-90 SECONDS
SIDE BRIDGE 30-60 SECONDS EACH SIDE
CRUNCHES X 50
WALL SIT- 2-4 MINUTES
V-UPS X 25
EVERY FRIDAY OR SATURDAY
400/800 CREW WILL DO PLYO’S—30-40 YARDS
SKIPS (FOR HEIGHT)
SINGLE LEG HOPS (RIGHT THEN LEFT LEG)
BUNNY HOP, BIG STEP
BACKWARDS RUN W/ HIGH HEELS
SQUAT JUMP, STEP
BOUNDING X 2
FAST HIGH KNEES
FALL BREAK TRAINING SCHEDULE
1600-3200 GROUP—11/21-11/29
AIM FOR 30-40 MILES OF DISTANCE RUNS. START EASY AND FINISH FAST ON DAYS YOU FEEL
DECENT.
1 LONG RUN OF 60+ MINUTES
1 TEMPO RUN OF 20-25 MINUTES
1 OFF DAY
400-800 GROUP 11/21-11/29
AIM FOR 20-30 MILES A WEEK.
1 BROKEN TEMPO RUN 3-5 MINUTE INTERVALS WITH SHORT RECOVERY
1 SPEED DAY OF 10-20 SECOND SPRINTS
1 HARD WEIGHT ROOM DAY FOCUSING ON CORE AND LEGS
1 OFF DAY
WINTER BREAK TRAINING SCHEDULE
1600-3200 GROUP-- 12/21-1/6
SATURDAY: 40-45 DISTANCE RUN
MONDAY: LONG RUN 60-70 MINUTES
TUESDAY: 40 MINUTES EASY (AM)
WEDNESDAY: 30 MINUTES EASY – THEN 10 X 25 SECONDS HARD, 35 SECONDS JOG FOR 10 MINUTES
THURSDAY: 40 MINUTES EASY (AM)
FRIDAY: MODERATE TEMPO-- OUT IN 26, BACK IN 22
SATURDAY: LONG RUN- 50-60 MINUTES
MONDAY: LACTIC THRESHOLD REPEATS (BROKEN TEMPO)
1 MILE WARM UP AND COOL DOWN, WORKOUT IS FASTER THAN TEMPO PACE (6K-8K RACE PACE)
4 X 5 MINUTES HARD (80%), 1 MINUTE JOG / WALK
TUESDAY: 45 MINUTES EASY
WEDNESDAY: 1 MILE WARM UP AND COOL DOWN.
TEMPO RUN: 20 MINUTES or 3 MILES 75% / 80% / 85% EFFORT (PROGRESSIVELY TOUGHER EACH MILE)
THURSDAY: 40 MINUTES EASY (AM)
FRIDAY: 15 MINUTES EASY, THEN 10 X 25 SECONDS HARD, 35 SECONDS JOG; COOL DOWN JOG FOR 10 MINUTES
25 MINUTES EASY (PM)
SATURDAY: LONG RUN- 60-70 MINUTES, START EASY- FINISH MODERATE
MONDAY: 1 MILE WARM UP AND COOL DOWN
HIGH DENSITY LACTIC THRESHOLD REPEATS
16-20 X 60 SECONDS HARD W/ 60 SECOND JOG RECOVERY @ 85% EFFORT, FULL RECOVERY AT HALFWAY
TUESDAY: 40 MINUTES EASY (AM), 25 MINUTES EASY (PM)
WEDNESDAY: 1 MILE WARM UP AND COOL DOWN, STRETCH, TEMPO RUN: 20 MINUTES or 3 MILES @ 80% EFFORT
THURSDAY: 40 MINUTES EASY (AM)
FRIDAY: 2 MILES EASY, 2 MILES MODERATE, FAST LAST MILE (6K-8K PACE)-- PREFERABLY ON TRACK LAST MILE
SATURDAY: LONG RUN- 60-70 MINUTES (PROGRESSIVELY FASTER)
MONDAY: 1 MILE WARM UP / COOL DOWN, 4 X 5 MINUTES HARD, 1 MINUTE JOG, FASTER THAN TEMPO PACE (6K8K RACE PACE)
TUESDAY: FIRST DAY OF SCHOOL- EASY RUN ON OWN
WEDNESDAY: FIRST DAY OF PRACTICE (6:30 AM)
400-800 GROUP-- 12/19-1/6
SATURDAY: 30 MINUTES EASY, PLYO’S
SUNDAY: OFF OR EASY RUN OR MAKE UP DAY
MONDAY: 10 MINUTE MODERATE TEMPO, 5 MINUTE WALK / JOG, HARD MILE OR 6 MINUTES
WEDNESDAY: 20 MINUTES EASY, THEN 10 X 25 SECONDS HARD, 35 SECONDS,
STRETCH-- COOL DOWN JOG FOR 10 MINUTES
THURSDAY: 30 MINUTES EASY
FRIDAY: OUT IN 20, BACK IN 16
SATURDAY: 30 MINUTES EASY, PLYO’S
SUNDAY: OFF OR EASY RUN OR MAKE UP DAY
MONDAY: 1 MILE WARM UP AND COOL DOWN, LACTIC THRESHOLD REPEATS
6 X 3 MINUTES HARD, 3 MINUTE WALK / JOG-- @ 2 MILE RACE PACE
TUESDAY: 20 MINUTES EASY, THEN 15 X 25 SECONDS HARD, 35 SECONDS, COOL DOWN JOG FOR 15 MINUTES
WEDNESDAY: 1 MILE WARM UP AND COOL DOWN
1 MINUTE HARD / 1 MINUTE EASY X 12-14
THURSDAY: 30 MINUTES EASY
FRIDAY: FARTLEK-- 16 X 30 SECONDS VERY FAST (OR 200 METERS @ 800 PACE) -- 2 MINUTE WALK / JOG
RECOVERY
SATURDAY: 30 MINUTES EASY, PLYO’S
MONDAY: HIGH DENSITY LACTIC THRESHOLD REPEATS
12-16 X 60 SECONDS W/ 60 SECOND JOG RECOVERY-- @ 90% EFFORT
TUESDAY: 40 MINUTES EASY
WEDNESDAY: 1 MILE WARM UP AND COOL DOWN
1 MINUTE HARD / 1 MINUTE EASY X 12
THURSDAY: MODERATE TEMPO-- OUT IN 20, BACK IN 16
FRIDAY: 30 SECONDS VERY FAST (800 PACE) / 2 MINUTE EASY X 16
SATURDAY: 30 MINUTES EASY, PLYO’S
MONDAY:HIGH DENSITY LACTIC THRESHOLD REPEATS
12-16 X 60 SECONDS HARD W/ 60 SECOND JOG RECOVERY-- @ 90% EFFORT
TUESDAY: FIRST DAY OF SCHOOL- EASY RUN ON OWN
WEDNESDAY: FIRST DAY OF PRACTICE (6:30 AM)