CROSS COUNTRY SUMMER 2010 WORKOUT SCHEDULE
(Fill out the attached daily training log)
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WEEK 1
 Monday:
 Warm up
 Easy run: 35-40 minutes
 Cool down
 Tuesday:
 1 mile warm up
 Tempo run (20 minutes at 30
seconds per mile slower than
your mile pace)
 1 mile cool down
 Wednesday:
 Warm up
 Easy run: 35-40 minutes
 Cool down
 Thursday:
 1 mile warm up
 2 hill repeats (run 200 yards
uphill, jog 200 yards downhill)
 1 mile easy cool down
 Friday
 Warm up
 Easy run: 35-40 minutes
 Cool down
 Saturday:
 OFF
 Sunday:
 Long, easy run on grass or
dirt: 45 minutes
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WEEK 2
 Monday:
 Warm up
 Easy run: 40 minutes
 Cool down
 Tuesday:
 Warm up
 Tempo run
 Cool down
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
Wednesday:
 Warm up
 Easy run: 40 minutes
 Cool down
Thursday:
 1 mile warm up

2 hill repeats (run 200 yards
uphill, jog 200 yards downhill)
1 mile easy cool down

Friday
 Warm up
 Easy run: 35-40 minutes
 Cool down
Saturday:
 OFF
Sunday:
 Long, easy run on grass or
dirt: 45 minutes
WEEK 3
 Monday
 Warm up
 Easy run: 40-45 minutes
 Cool down
 Tuesday:
 1 mile warm up
 Tempo run
 1 mile cool down
 Wednesday:
 Warm up
 Easy run: 40 minutes
 Cool down
 Thursday:
 1 mile warm up
 5 hill repeats (run 200 yards
uphill, jog 200 yards downhill)
 8 150 yard strideouts, jog
back to the start
 1 mile easy cool down
 Friday
 Warm up
 Easy run: 35-40 minutes
 Cool down
 Saturday:
 Easy run: 30 minutes
 Sunday:
 Long, easy run on grass or
dirt: 50-55 minutes
WEEK 4
 Monday:
 Warm up
 Easy run: 40-45 minutes
 Cool down
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Tuesday:
 1 mile warm up
 Tempo run
 1 mile cool down
Wednesday:
 Warm up
 Easy run: 40-45 minutes
 Cool down
Thursday:
 1 mile warm up
 5 hill repeats (run 200 yards
uphill, jog 200 yards downhill)
 8 150 yard strideouts, jog
back to the start
 1 mile easy cool down
Friday:
 Warm up
 Easy run: 40-45 minutes
 Cool down
Saturday:
 Warm up
 Run 2-3 miles
 Cool down
Sunday:
 Long, easy run on grass or
dirt: 50-55 minutes
Week 5
 Monday:
 Warm up
 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down
 Tuesday:
 1 mile warm up
 Tempo run
 1 mile cool down
 Wednesday:
 Warm up
 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down
 Thursday:
 1 mile warm up
 5 hill repeats (run 200 yards
uphill, jog 200 yards downhill)
 8 150 yard strideouts, jog
back to the start
 1 mile cool down
 Friday:
 Warm up




 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down
Saturday:
 Easy run: 30 minutes
Sunday:
 Easy run: 55-60 minutes
WEEK 6
 Monday:
 Warm up
 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down
 Tuesday:
 1 mile warm up
 Tempo run
 1 mile cool down
 Wednesday:
 Warm up
 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down
 Thursday:
 1 mile warm up
 5 hill repeats (run 200 yards
uphill, jog 200 yards downhill)
 8 150 yard strideouts, jog
back to the start
 1 mile cool down
 Friday:
 Warm up
 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down
 Saturday:
 Easy run: 30 minutes OR 4
miles (hilly)
 Sunday:
 Easy run: 55-60 minutes
WEEK 7
 Monday:
 Warm up
 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down
 Tuesday:
 1 mile warm up
 Tempo run
 1 mile cool down

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



Wednesday:
 Warm up
 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down
Thursday:
 1 mile warm up
 7 hill repeats (run 200 yards
uphill, jog 200 yards downhill)
 8 150 yard strideouts, jog
back to the start
 1 mile cool down
Friday:
 Warm up
 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down
Saturday:
 Easy run: 30 minutes
Sunday:
 Easy run: 55-60 minutes
WEEK 8
 Monday:
 Warm up
 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down
 Tuesday:
 1 mile warm up
 Tempo run
 1 mile cool down
 Wednesday:
 Warm up
 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down
 Thursday:
 1 mile warm up
 7 hill repeats (run 200 yards
uphill, jog 200 yards downhill)
 8 150 yard strideouts, jog
back to the start
 1 mile cool down
 Friday:
 Warm up
 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down
 Saturday:
 Easy run: 30 minutes



Sunday:
 Easy run: 60-65 minutes
WEEK 9
 Monday:
 Warm up
 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down
 Tuesday:
 1 mile warm up
 Tempo run
 1 mile cool down
 Wednesday:
 Warm up
 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down
 Thursday:
 1 mile warm up
 8 hill repeats (run 200 yards
uphill, jog 200 yards downhill)
 8 150 yard strideouts, jog
back to the start
 1 mile cool down
 Friday:
 Warm up
 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down
 Saturday:
 Warm up
 5K run
 Sunday:
 Easy run: 65-70 minutes
WEEK 10
 Monday
 Warm up
 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down
 Tuesday:
 1 mile warm up
 Tempo run
 1 mile cool down
 Wednesday:
 Warm up
 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down





Thursday:
 1 mile warm up
 8 hill repeats (run 200 yards
uphill, jog 200 yards downhill)
 8 150 yard strideouts, jog
back to the start
 1 mile cool down
Friday:
 Warm up
 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down
Saturday:
 30 minute run OR 5K run
Sunday:
 Easy run: 65-70 minutes
WEEK 11
 Monday
 Warm up
 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down
 Tuesday:
 1 mile warm up
 Tempo run
 1 mile cool down



Wednesday:
 Warm up
 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down
Thursday:
 1 mile warm up
 8 hill repeats (run 200 yards
uphill, jog 200 yards downhill)
 8 150 yard strideouts, jog
back to the start
 1 mile cool down
Friday:



 Warm up
 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down
Saturday:
 Warm up
 5K run
Sunday:
 Easy run: 65-70 minutes
WEEK 12
 Monday
 Warm up
 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down
 Tuesday:
 1 mile warm up
 Tempo run
 1 mile cool down
 Wednesday:
 Warm up
 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down
 Thursday:
 1 mile warm up
 8 hill repeats (run 200 yards
uphill, jog 200 yards downhill)
 8 150 yard strideouts, jog
back to the start
 1 mile cool down
 Friday:
 Warm up
 Easy run: 45-50 minutes
 8 150 yard strideouts
 Cool down
 Saturday:
 Warm up
 5K run
 Sunday:
 Easy run: 65-70 minutes
WEEK 1: (
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CROSS COUNTRY SUMMER 2010 TRAINING LOG
/ )-( / / )
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Distance
Time
WEEK 2: (
/
/ )-( / / )
Monday
Tuesday
Total Mileage for the Week:
miles
Previous Mileage Total to Date:
miles
Total Mileage to Date:
miles
Wednesday
Thursday
Friday
Saturday
Sunday
Distance
Time
WEEK 3: (
/
/ )-( / / )
Monday
Tuesday
Total Mileage for the Week:
miles
Previous Mileage Total to Date:
miles
Total Mileage to Date:
miles
Wednesday
Thursday
Friday
Saturday
Sunday
Distance
Time
Total Mileage for the Week:
miles
Previous Mileage Total to Date:
miles
Total Mileage to Date:
miles
WEEK 4: (
/
/ )-( / / )
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Distance
Time
WEEK 5: (
/
/ )-( / / )
Monday
Tuesday
Total Mileage for the Week:
miles
Previous Mileage Total to Date:
miles
Total Mileage to Date:
miles
Wednesday
Thursday
Friday
Saturday
Sunday
Distance
Time
WEEK 6: (
/
/ )-( / / )
Monday
Tuesday
Total Mileage for the Week:
miles
Previous Mileage Total to Date:
miles
Total Mileage to Date:
miles
Wednesday
Thursday
Friday
Saturday
Sunday
Distance
Time
Total Mileage for the Week:
miles
Previous Mileage Total to Date:
miles
Total Mileage to Date:
miles
WEEK 7: (
/
/ )-( / / )
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Distance
Time
WEEK 8: (
/
/ )-( / / )
Monday
Tuesday
Total Mileage for the Week:
miles
Previous Mileage Total to Date:
miles
Total Mileage to Date:
miles
Wednesday
Thursday
Friday
Saturday
Sunday
Distance
Time
WEEK 9: (
/
/ )-( / / )
Monday
Tuesday
Total Mileage for the Week:
miles
Previous Mileage Total to Date:
miles
Total Mileage to Date:
miles
Wednesday
Thursday
Friday
Saturday
Sunday
Distance
Time
Total Mileage for the Week:
miles
Previous Mileage Total to Date:
miles
Total Mileage to Date:
miles
WEEK 10: (
/ / )-( / / )
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Distance
Time
WEEK 11: (
/ / )-( / / )
Monday
Tuesday
Total Mileage for the Week:
miles
Previous Mileage Total to Date:
miles
Total Mileage to Date:
miles
Wednesday
Thursday
Friday
Saturday
Sunday
Distance
Time
WEEK 12: (
/ / )-( / / )
Monday
Tuesday
Total Mileage for the Week:
miles
Previous Mileage Total to Date:
miles
Total Mileage to Date:
miles
Wednesday
Thursday
Friday
Saturday
Sunday
Distance
Time
Total Mileage for the Week:
miles
Previous Mileage Total to Date:
miles
Total Mileage to Date:
miles