2015 XC Workout Calendar
**In order to understand how much you should run each week or for each
long run, first determine your anticipated maximum weekly mileage for
the upcoming season:
Week 6 (July 13-19): Mileage at 85-90%
Hill repeats (5 x 400m hill)
Tempo (2 x 3 miles)
Long run (level 3—17-18% of 100% weekly mileage)
Suggested ranges:
Varsity boys—65-80 miles per week (mpw)
JV boys—45-55 mpw
Varsity girls—45-65 mpw
JV girls—35-45 mpw
Week 7 (July 20-26): Mileage at 65-70%
Medium Fartlek (3 min, 2 min, 1 min fast with equal recovery for
24 min)
Long run (level 2—15% of 100% weekly mileage)
Phase I (Building Fitness):
Phase III (Late Summer Base):
Week 1 (June 8-14): Mileage at 50-60% of weekly maximum (from above)
Easy Fartlek (2 min fast, 3 minutes easy for 15-20 minutes)
Long run (level 1—13% of 100% weekly mileage)
(for instance, 10.5 miles for an 80 mpw maximum, 6 miles for 45 mpw max)
Week 2 (June 15-21): Mileage at 60-65%
Medium Fartlek (2 minutes fast, 2 minutes easy for 16-24 min)
Long run (level 1—13% of 100% weekly mileage)
Week 3 (June 22-28): Mileage at 65-75%
Long Fartlek (3 minutes fast, 2 minutes easy for 20-25 minutes)
Long run (level 2—15% of 100% weekly mileage)
Phase II (Mid-Summer Base):
Week 4 (June 29-July 5): Mileage at 75-80%
Tempo (2 x 2 miles)
Long run (level 3—17-18% of 100% weekly mileage)
Week 5 (July 6-12): Mileage at 80-85%
Hill repeats (4 x 400m hill)
Intervals (10 x 300m)
Long run (level 2—15% of 100% weekly mileage)
Week 8 (July 27-Aug 2): Mileage at 85-90%
Tempo (4 miles)
Long run (level 4—20% of 100% weekly mileage)
Week 9 (Aug 3-9): Mileage at 90-95%
Hill repeats (6 x 400m hill)
Intervals (8 x 400m)
Long run (level 3—17-18% of 100% weekly mileage)
Week 10 (Aug 10-16): Mileage at 95-100%
Hill repeats (8 x 200m hill)
Tempo (5 miles)
Long run (level 4—20% of 100% weekly mileage)
Week 11 (Aug 17-23): Mileage at 75-80%
Long Fartlek (3 min fast, 1 min easy, 2 min fast, 1 min easy, 1 min
fast, 1 min easy for 27 min)
Long run (level 2—15% of 100% weekly mileage)
Phase IV (Early Fall Training):
Week 12 (Aug 24-30): Mileage at 90-95%
Intervals (2 x 1600m, 2 x 400m, 2 x 200m)
Easy Fartlek (2 min fast, 3 minutes easy for 15-20 minutes)
Long run (level 4—20% of 100% weekly mileage)
Week 13 (Aug 31-Sep 6): Mileage at 95-100%
Intervals (6 x 800)
Hill repeats (10 x 200m hill)
Long run (level 3—17-18% of 100% weekly mileage)
Week 14 (Sep 7-13): Mileage at 100-105%
Intervals (5 x 1000)
Long run (level 4—20% of 100% weekly mileage)
Bellarmine Invite (2 miles)
Week 15 (Sep 14-20): Mileage at 80-85%
@ Bethel (5k fartlek—3 min hard, 2 min easy)
Woodbridge Invite (5k)
Phase V (Late Fall—Main Racing Season):
Week 16 (Sept 21-27): Mileage at 85-90%
Intervals (10 x 300)
Rogers @ Curtis (5k)
Long run (level 3—17-18% of 100% weekly mileage)
Week 17 (Sept 28-Oct 4): Mileage at 90-95%
Intervals (3 x 1600m, 4 x 150)
Tempo (2 x 2 miles)
Curtis Invite (5k)
Week 18 (Oct 5-11): Mileage at 95-100%
Intervals (8 x 400)
Puyallup, SL @ Curtis (5k)
Long run (level 3—17-18% of 100% weekly mileage)
Week 19 (Oct 12-18): Mileage at 80-85%
Easy Fartlek (2 minutes fast, 3 minutes easy for 20 minutes)
GK, CHS @ ER (5k?)
Long run (level 1—13% of 100% weekly mileage)
Phase VI (Championship Season):
Week 20 (Oct 19-25): Mileage at 70-75%
Medium Fartlek (2 minutes fast, 2 minutes easy for 20 minutes)
SPSL Championship Meet (5k)
Week 21 (Oct 26-Nov 1): Mileage at 65-70%
Easy Fartlek (90 seconds fast, 90 seconds easy for 15 minutes)
District Meet (5k)
Week 22 (Nov 2-8): Mileage at 55-60%
Easy Fartlek (1 min fast, 2 min easy for 18 minutes)
State Meet (5k)