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
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