Cross Country week one     Name_______________________________


Approximate mileage for the week: (body adapts to daily training)
	I. 53
	II. 40

Practice 8-10:30 meet in 602
MONDAY: mileage: 7, 5         Your mileage:_____  difficulty:_____		
1. 1 mile warm up.
2. Daily dozen
3. 54321  Grace Baptist
3. 3 VC loops
4. grass strides, 9 X 100 
5. weight room, guts,glutes, stretch
6. meeting, concussion testing  
 
Practice 8-10:30 meet in 602
TUESDAY: mileage: 7, 5	     Your mileage:_____  difficulty:_____
1. 1 mile warm up.
2. Daily dozen
3. tempo: 5 miles golf course, 1 mile easy, tempo 3, 1 mile easy
4. tempo: 3miles college loop
5. grass strides, 9 X 100 on the 60's.(track/practice field)
6. weight room, guts,glutes, stretch 
7. meeting

Practice 3-5:30 meet at the track
WEDNESDAY: mileage: 7, 6     	Your mileage:_____  difficulty:_____
1. 2 mile warm up.
2. Daily dozen
3. timed mile 
4. 3 miles ez: coach's loop
5. grass hill strides, 9 X 100 .(track/practice field)
6. guts,glutes, stretch (mezz)
8. meeting

Practice 3-5:30 meet at the track
THURSDAY: mileage: 8, 5       	Your mileage:_____  difficulty:_____
1. 1 mile warm up.
2. Daily dozen
3. easy run 6 wft loop
3. easy run 3 coach's loop	
4. grass strides, 9 X 100 on the 60's.(track/practice field)
5. weight room, guts,glutes, stretch (mezz)
6. meeting


FRIDAY: mileage: 9, 4	         Your mileage:_____  difficulty:_____
1. 1/2 mile warm up.
2. Daily dozen
3. 5-4-3-2-1 (race pace, recovery pace) 
4. grass hill strides, 9 X 100 (track/practice field)
6. guts,glutes, stretch (mezz)
7. meeting


SATURDAY: Lincoln Park    mileage: 9  Your mileage:_____  difficulty:_____
1. easy run course warm up.
2. Daily dozen
3. course time trial
4. easy run course cool down	
5. guts,glutes, stretch
6. meeting


SUNDAY	On your own easy run  6 miles   Your mileage:_____  difficulty:_____


		Total mileage for the week____________