Cross Country week three



Practice Monday - Friday 3-5:15 PM

Name________________________________

Approximate mileage for the week: 
	I. 50
	II. 34-40

MONDAY: Mileage: 5
1. 1 mile warm up
2. Daily dozen
3. 1/2 mile in outs
4. 1 mile time trial
5. 3 mile cool down
6. glutes/stretch


TUESDAY: mileage: 7, 5		your mileage_____ difficulty______
1. 1 mile warm up.
2. Daily dozen
3. 5 miles easy, pick it up 2 miles tempo
4. 9 x 100 easy, medium, hard
6. guts,push-ups, stretch  


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


THURSDAY: mileage: 7  	your mileage_____ difficulty______
1. 1 mile warm up.
2. Daily dozen
3. 2 mile hill attacks, lower hill (work on transition from hill to running)
4. run: 3 miles
5. grass strides, 9 X 100 easy, medium, hard
6. guts,push-ups, stretch 

FRIDAY: mileage: 8, 5		your mileage_____ difficulty______
1. 1.5 mile warm up.
2. Daily dozen
3. very easy pack run
	I. 6
	II. 3
4. 9X50 on the 45's (easy, medium, hard)
5. glutes, stretch 


SATURDAY: mileage: 8, 6		your mileage_____ difficulty______
1. premeet warm-up (2 miles, daily dozen)
2. Bellarmine 2 miles
3. after the race cool down run:
	I. 4 miles
	II. 2 miles


SUNDAY:	Optional easy run	
				your mileage_____ difficulty______
	



				your total mileage_____