Cross Country week two

NAME____________________________

Approximate mileage for the week: 
	I. 50
	II. 40



MONDAY: Labor Day mileage: 9		your mileage_____ difficulty______
Salt Creek 9-11
1. run course easy warm up.
2. Daily dozen
3. Salt Creek time trial
4. run course easy cool down
5. guts/glutes/stretch


TUESDAY: mileage: 7, 5 	             your mileage_____ difficulty______
1. 1 mile warm up.
2. Daily dozen
3. run:
	I.  5 miles (easy, 2 miles up-tempo)
	II. 4 miles (easy, 1.5 miles up-tempo)
4. 9x hill strides
5. glutes,guts, stretch 
6. team meeting: forms, paperwork
7. weights
8. parent meeting at 6:01 PM til 7:30, meet in the auditorium


WEDNESDAY: mileage: 8, 7	your mileage_____ difficulty______
1. 1.5 mile warm up.
2. Daily dozen
3. warm up 1 mile in-outs
4. at goal pace - 3-4 minute recovery.(sub 5:30, sub 6:00)
	I. 5 X 1000
	II. 4 X 800

5. cool down run:2 miles
6. guts, stretch 


THURSDAY: mileage: 8, 7		your mileage_____ difficulty______
1. 1 mile warm up
2. daily dozen
3. 1 mile to and up old mill road 
3. hill work: 30,45,60,90 secs X 2
4. back to school cool down
5. coach's loop (4m)
5. guts/glutes/stretch


FRIDAY: mileage: 6, 5		your mileage_____ difficulty______
1. 1/2 mile warm up 
2. Daily dozen
3. easy run pick up:5
4. easy run pick up:4
5. grass hill strides, 9 X 100 
6. guts,push-ups, stretch 


SATURDAY: mileage: 8,6 		your mileage_____ difficulty______
1. easy run salt creek - 3 warm up.
2. Daily dozen 
3. mile repeats, salt creek - 3 (2)
4. cool down 2 (1)
5. glutes, guts, stretch


SUNDAY	On your own easy run  6 miles
	
				your mileage_____ difficulty______

	

				your total weekly mileage_____