Preseason Information

MONDAY August 27, 2012 

first day of practice

Gold slip must be in to participate

First workout (August 26)

         Boys

4x 1000 @3:30 - 200m jog/reps
Girls

3x 1000@ 4:20 - 200m jog/reps

DOUBLE SESSION DAYS

August 28-30

AM workout at 9:00

PM workout at 4:00

Summer Training - Boys

Cross Country Summer Schedule 2012 – Boys

As you prepare for the upcoming season keep in mind that more is not always better: sometimes less is more. 

Unless otherwise noted all runs are at easy ‘conversation’ pace.

NOTE: Times given are a guideline  so you know expectations for Aug.26.  PLEASE do not exceed by more than 10 minutes per day.  For the last two weeks stick to the given mileage.

	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Total
July 1-7	30	40	off	40	30	Off	55	195
July 8-18	30	40	off	45	30	Off	60	205
July 15-21	30/strides*	45	off	45 w/hills	30/ strides	Off	70	220
July 22-28	35/ strides	45	off	45 w/hills	30 fartlek	Off	80	235
July 29-August 4	30/ strides	40 fartlek	0ff	45 w/hills	25 tempo**	Off	70/ strides	210
Aug 5-11	Off	30 tempo	45	30/ strides	35 fartlek	30	90/ strides	260
Unless otherwise noted the following are MILES to run each day – be sure to note the time it takes to run each distance or note the approximate distance run in the given time.
Aug 12-18	Off	8 fartlek	6	6	8	5 tempo	9-10	~43 miles
Aug 19-25	Off	6 w/hills	5	5 tempo	6	4 fartlek	90 minutes	~34 miles

*  strides = 4-6x 75m form runs after  main run

** tempo =  ~85% cross country race pace

Fartlek  - Choose from A, B, C, or D for fartlek runs.   All fartlek runs should begin with 10-12 minutes easy running and end with10-12 minutes easy running.

A  3-5(1 min hard (mile pace), 3 minutes easy, 2 min tempo**, (hard, easy, tempo…..etc.)

B  10-15(30-40 seconds “on”-30 seconds “off” ) - “on”= xc race pace /  “off”= conversation pace

C  4-7(10 second 800 pace ‘sprint’ every 5 minutes

D  fartlek of your own creation

Summer Training - Girls

Cross Country Summer Schedule 2012 – Girls

As you prepare for the upcoming season keep in mind that more is not always better: sometimes less is more. 

Unless otherwise noted all runs are at easy ‘conversation’ pace.

NOTE: Times given are a guideline  so you know expectations for Aug.26.  PLEASE do not exceed by more than 10 minutes per day.  For the last two weeks  stick to the given mileage.

	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Total
July 1-7	20	40	off	40	25	Off	55	180
July 8-18	30	40	off	45	25	Off	60	200
July 15-21	30/strides*	45	off	45 w/hills	25/ strides	Off	70	215
July 22-28	35/ strides	45	off	45 w/hills	25 fartlek	Off	80	230
July 29-August 4	30/ strides	40 fartlek	0ff	45 w/hills	20 tempo	Off	60/ strides	195
Aug 5-11	Off	20 tempo	35	25/ strides	35 fartlek	20	90/ strides	225
Unless otherwise noted the following are MILES to run each day – be sure to note the time it takes to run each distance or note the approximate distance run in the given time.
Aug 12-18	Off	7 fartlek	5	5	7	5 tempo	8-9	~38 miles
Aug 19-25	Off	6 w/hills	5	5 tempo	6	4 fartlek	90 minutes	~34 miles

*   strides= 4-6x 75m form runs after  main run

** tempo =  ~85% cross country race pace

Fartlek  - Choose from A, B, C, or D for fartlek runs.   All fartlek runs should begin with 10-12 minutes easy running and end with10-12 minutes easy running.

A  3-5(1 min hard (mile pace), 3 minutes easy, 2 min tempo**, (hard, easy, tempo…..etc.)

B  10-15(30-40 seconds “on”-30 seconds “off” ) – “on”= xc race pace /  “off”= conversation pace

C  4-7(10 second 400 pace ‘sprint’ every 5 minutes)

D  fartlek of your own creation