Cross Country week four

Practice Monday - Friday 3-5:15 PM 

Name______________________________________

Approximate mileage for the week: 
	I. 42+
	II. 34+

MONDAY: mileage: 8, 6		your mileage_____ difficulty______
1. 1 mile warm up/ daily dozen
2. mile repeats  3 x 1600 at goal pace - jog one lap for recovery
3. 1 or 3 mile cool down	
4. stretch, guts 

TUESDAY: mileage: 8, 6 		your mileage_____ difficulty______
1. 2 mile warm up/daily dozen
2. easy run 5 or 3
3. strides, 9 x 50 on the 60's
4. stretch, glutes
5. team meeting 
 
WEDNESDAY: mileage: 5		your mileage_____ difficulty______
1. 1 mile warm up/daily dozen
2. stairs/hill workout
3. cool down 3
4. strides, 9X50 on the 45's over dummies
5. stretch, guts

THURSDAY: mileage: 8, 6		your mileage_____ difficulty______
1. 2 mile warm up lower field.
2. Daily dozen 
3. easy recovery run: 6,3
5. strides, 9 X 100 on the 80's.over dummies, go out hard
6. stretch, glutes 

FRIDAY: mileage: 7, 6		your mileage_____ difficulty______
1. 2 mile warm up.
2. Daily dozen
3. easy 4,3
4. strides 9 x 50 on the 45's
5. stretch, guts 

SATURDAY: Salt Creek Invitational: bus leaves parking lot at 7:45AM
Mens Races  
3 Miles OPEN Race 9:45 AM 
3 Miles Junior Varsity 10:30 AM 
3 Miles Varsity 11:30 AM 
  Womens Races  
3 Miles OPEN Race 9:45 AM 
3 Miles Junior Varsity 11:00 AM 
3 Miles Varsity 12:00 PM 
 
mileage: 7, 6   Be disciplined about your training.League starts in 4 days.

				your mileage_____ difficulty______

1. 1 mile warm-up
2. daily dozen
3. race 3 miles
4. cool down run: 3 or 2
	


SUNDAY	Optional long easy run

				your total weekly mileage_____