CROSS COUNTRY SUMMER 2010 WORKOUT SCHEDULE

(Fill out the attached daily training log)

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

WEEK 2

  • Monday:
  • Warm up
  • Easy run: 40 minutes
  • Cool down
  • Tuesday:
  • Warm up
  • Tempo run
  • Cool down
  • 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
  • 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
  • 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

CROSS COUNTRY SUMMER 2010 TRAINING LOG

WEEK 1: ( / / )-( / / )

Monday / Tuesday / 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 2:( / / )-( / / )

Monday / Tuesday / 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 3:( / / )-( / / )

Monday / Tuesday / 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
Total Mileage for the Week: / miles
Previous Mileage Total to Date: / miles
Total Mileage to Date: / miles

WEEK 5:( / / )-( / / )

Monday / Tuesday / 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 6:( / / )-( / / )

Monday / Tuesday / 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
Total Mileage for the Week: / miles
Previous Mileage Total to Date: / miles
Total Mileage to Date: / miles

WEEK 8:( / / )-( / / )

Monday / Tuesday / 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 9:( / / )-( / / )

Monday / Tuesday / 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
Total Mileage for the Week: / miles
Previous Mileage Total to Date: / miles
Total Mileage to Date: / miles

WEEK 11:( / / )-( / / )

Monday / Tuesday / 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 12:( / / )-( / / )

Monday / Tuesday / Wednesday / Thursday / Friday / Saturday / Sunday
Distance
Time
Total Mileage for the Week: / miles
Previous Mileage Total to Date: / miles
Total Mileage to Date: / miles