Cross Country week six

Name__________________________________


	

MONDAY: mileage: 5		your mileage_____ difficulty______
1. 1 mile warm-up
2. daily dozen
3. speed ladder:
	2 X (800, 600, 400, 200) slightly faster than best pace time. 1 minute recovery between runs
					1 lap jog between sets.
4. 1 mile cool down
5. guts/stretch

TUESDAY: mileage: 5		your mileage_____ difficulty______
1. 1 mile warm-up
2. daily dozen
3. 4 easy
4. glutes/stretch

WEDNESDAY: mileage:  5		your mileage_____ difficulty______
1. 1 mile warm up
2. daily dozen
3. race 3
4. 1 cool down 
5. stretch

THURSDAY: mileage: 5		your mileage_____ difficulty______
1. 1 mile warm up.
2. Daily dozen
3. 1 mile time trial
4. hill work: 6 x upchuck hill
5. 1 mile cool down
6. guts/glutes/stretch
	
FRIDAY: mileage: 3		your mileage_____ difficulty______
1. trip to Sunfair
	3 mile ez run

SATURDAY: mileage: 8,5		your mileage_____ difficulty______
1. 2 mile warm up
2. daily dozen
3. race 3m
4. cool down 3

SUNDAY: mileage: ?		your mileage_____ difficulty______

				your total mileage_____