Cross Country week 11
State

Name_________________________________

Meet in room 605.

Approximate mileage for the week: 
	I. 40
	II. 35


MONDAY: mileage: 5		your mileage_____ difficulty______
put all gear into durr/kenck vehicle
1. state runners shuttle to Morse Creek
2. run morse creek to crabhouse
3. stretch/guts pick up at crabhouse at 4:15


TUESDAY: mileage: 5-4		your mileage_____ difficulty______
(speed stepladder's)
1. 1 mile warm up run.
2. daily dozen/stretch
3. 3 x (300,200,150) 1:1 recovery
4. 4 laps (1 mile) warm down
5. 2 mile warm down
6. stretch/guts


WEDNESDAY: mileage: 5		your mileage_____ difficulty______
1. durr/kenck vehicle shuttle to salt creek
2. 1lap warm up
3. daily dozen/stretch
4. 3 lap tempo
5. 1 lap warm down
6. stretch/guts

7. shuttle back to school


THURSDAY: mileage: 5,4		your mileage_____ difficulty______
1. 1 mile run to visitor center
2. daily dozen/stretch
3. 6-9 morning loops
4. 1 mile run back to school
5. strides 3 x easy, medium, hard
6. stretch/guts


FRIDAY: trip to state, van leaves at 6:01
mileage: 4			your mileage_____ difficulty______
1. ez run - preview the course
run 1/2 mile ' stretch/daily dozen
back to start and run the course
2. stretch
3. dinner
4. premeet meeting
	

SATURDAY: mileage: 9		your mileage_____ difficulty______
1. 1-2 mile warm up
2. daily dozen/ stretch
3. race 5k
4. warm down 4


SUNDAY: mileage: 7		your mileage_____ difficulty______
1. easy-flat seven! shake out the kinks.
review the season.
set goals for next season/for track


				your total mileage_____