2010-2011 CROSS COUNTRY WINTER TRAINING
‘A’ GROUP WORKOUTS
‘B’ GROUP DOES 75% OF WHAT IS BELOW
‘C’ GROUP DOES 50% WITH NO DOUBLES
EVERY WORKOUT NEEDS TO BE CONTROLLED, DO NOT GO 100% ON ANYTHING!!!
JANUARY 5TH FIRST DAY OF SCHOOL- EASY RUN ON OWN- NO PRACTICE
JANUARY 6TH PRACTICE AT 6:00AM
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 100
EVERY FRIDAY OR SATURDAY THE 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
1600-3200 GROUP-- 12/13-1/5
MONDAY:
40 MINUTES EASY (AM)
25 MINUTES EASY (PM)
TUESDAY:
OUT IN 26, BACK IN 24
WEDNESDAY:
30 MINUTES EASY
THEN 10 X 20 SECONDS HARD, 40 SECONDS JOG FOR 10 MINUTES
THURSDAY:
40 MINUTES EASY (AM)
25 MINUTES EASY (PM)
FRIDAY:
OUT IN 26, BACK IN 24
SATURDAY:
LONG RUN- 50-60 MINUTES
SUNDAY:
OFF OR EASY RUN OR MAKE UP DAY
MONDAY:
LACTIC THRESHOLD REPEATS
1 MILE WARM UP AND COOL DOWN
4 X 5 MINUTES HARD, 1 MINUTE JOG
FASTER THAN TEMPO PACE (5K RACE PACE)
TUESDAY:
40 MINUTES EASY (AM)
25 MINUTES EASY (PM)
WEDNESDAY:
1 MILE WARM UP AND COOL DOWN
TEMPO RUN: 20 MINUTES or 3 MILES @ 80% EFFORT
THURSDAY:
30 MINUTES EASY,
THEN 10 X 20 SECONDS HARD, 40 SECONDS JOG FOR 10 MINUTES
25 MINUTES EASY (PM)
FRIDAY:
OUT IN 26, BACK IN 24
SATURDAY:
LONG RUN- 60-70 MINUTES, START EASY- FINISH MODERATE
SUNDAY:
OFF OR EASY RUN OR MAKE UP DAY
MONDAY:
1 MILE WARM UP AND COOL DOWN
HIGH DENSITY LACTIC THRESHOLD REPEATS
12-16 X 60 SECONDS W/ 30 SECOND JOG RECOVERY @ 90% EFFORT
FULL RECOVERY AT HALFWAY
TUESDAY:
40 MINUTES EASY (AM)
25 MINUTES EASY (PM)
WEDNESDAY:
1 MILE WARM UP AND COOL DOWN
TEMPO RUN: 20 MINUTES or 3 MILES @ 80% EFFORT
THURSDAY:
30 MINUTES EASY,
THEN 10 X 20 SECONDS HARD, 40 SECONDS JOG FOR 10 MINUTES
25 MINUTES EASY (PM)
FRIDAY:
OUT IN 26, BACK IN 23—FAST LAST MILE (5K PACE)
PREFERABLY ON TRACK
SATURDAY:
LONG RUN- 60-70 MINUTES (PROGRESSIVELY FASTER)
SUNDAY:
OFF OR EASY RUN OR MAKE UP DAY
MONDAY:
LACTIC THRESHOLD REPEATS
1 MILE WARM UP AND COOL DOWN
4 X 5 MINUTES HARD, 1 MINUTE JOG
FASTER THAN TEMPO PACE (5K RACE PACE)
TUESDAY:
40 MINUTES EASY (AM)
25 MINUTES EASY (PM)
WEDNESDAY:
35 MINUTES EASY,
THEN 10 X 20 SECONDS HARD, 40 SECONDS JOG FOR 10 MINUTES
THURSDAY:
FIRST DAY OF PRACTICE (6:00 AM)
400-800 GROUP-- 12/21-1/3
MONDAY:
30 MINUTES EASY (AM)
25 MINUTES EASY (PM)
TUESDAY:
OUT IN 26, BACK IN 24
WEDNESDAY:
30 MINUTES EASY
THEN 10 X 20 SECONDS HARD, 40 SECONDS JOG FOR 10 MINUTES
THURSDAY:
30 MINUTES EASY (AM)
25 MINUTES EASY (PM)
FRIDAY:
OUT IN 20, BACK IN 16
SATURDAY:
LONG RUN- 40 MINUTES, 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 JOG-- @ 2 MILE RACE PACE
TUESDAY:
20 MINUTES EASY,
THEN 15 X 20 SECONDS HARD, 40 SECONDS JOG FOR 15 MINUTES
WEDNESDAY:
1 MILE WARM UP AND COOL DOWN
1 MINUTE HARD / 1 MINUTE EASY X 12
THURSDAY:
30 MINUTES EASY
FRIDAY:
FARTLEK
30 SECONDS VERY FAST (800 PACE) / 2 MINUTE EASY X 16
SATURDAY:
30 MINUTES EASY, PLYO’S
SUNDAY:
OFF
MONDAY:
HIGH DENSITY LACTIC THRESHOLD REPEATS
12-16 X 60 SECONDS W/ 30 SECOND JOG RECOVERY-- @ 95% EFFORT
TUESDAY:
40 MINUTES EASY
WEDNESDAY:
1 MILE WARM UP AND COOL DOWN
1 MINUTE HARD / 1 MINUTE EASY X 12
THURSDAY:
45 MINUTES-- START EASY, FINISH FAST
FRIDAY:
40 MINUTES EASY
SATURDAY:
30 SECONDS VERY FAST (800 PACE) / 2 MINUTE EASY X 16
SUNDAY:
OFF
MONDAY:
HIGH DENSITY LACTIC THRESHOLD REPEATS
12-16 X 60 SECONDS W/ 30 SECOND JOG RECOVERY-- @ 95% EFFORT
TUESDAY:
35 MINUTES EASY
WEDNESDAY:
30 MINUTES EASY
THEN 10 X 20 SECONDS HARD, 40 SECONDS JOG FOR 10 MINUTES
THURSDAY:
FIRST DAY OF PRACTICE (6:00 AM)