Cross Country week 10
District!

Name____________________________________


Approximate mileage for the week: 
	I. 40

MONDAY: mileage: 5		your mileage_____ difficulty______
1. 1 mile warm up
2. daily dozen/leg swings/2x200 accelerators
3. 3x cut down miles
4. 1 mile cool down
5. guts/glutes/stretch

TUESDAY: mileage: 6		your mileage_____ difficulty______
1. TEAM CHALK TALK
2. 1mile warm up to visitor center
3. daily dozen
4. 6-9 morning loops
5. 1 mile back to school
6. strides, 3xeasy, medium, hard  on the hill
7. guts
/glutes/stretch

WEDNESDAY: mileage: 5		your mileage_____ difficulty______
(speed stepladder's)
1. 1 mile warm up
2. daily dozen/leg swings
3. speed workout:
	1x350 full out, walk/shuffle 400 after each
	1x300
	1x250
	1x200
	1x150
4. 1 mile cool down
5. guts/glutes/stretch

THURSDAY: mileage: 2.5		your mileage_____ difficulty______ 
1. 1 mile warm up
2. daily dozen
3. 2 sets of 3x(200 run, 100 jog, 50 walk, 50 jog) walk a 400 in between sets
4. 1 mile cool down
5. guts glutes stretch

FRIDAY: mileage: 5		your mileage_____ difficulty______
1. 1 mile warm up
2. daily dozen
3. runner's choice: 2 x 200  or 1x400
4. 1 mile cool down
5. guts glutes stretch
	
SATURDAY: mileage: 8		your mileage_____ difficulty______
1. 1-2 mile warm up
2. daily dozen/leg swings/accelerators
3. district race 3
4. cool down 3

SUNDAY: mileage: 7		your mileage_____ difficulty______
1. easy-flat seven!

				your total mileage_____