Cross Country week seven

Name______________________________________

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



MONDAY: mileage: 7, 5		your mileage_____ difficulty______
1. 1 mile warm-up
2. Daily dozen 50 meters
3. leg swings, 200 meter accelerators x 2 
4. mile repeats x 3.
5. 2 mile cool down
6. strides/glutes/stretch
 
TUESDAY: mileage: 6, 4 
1. 1 mile warm up to visitor center
2. daily dozen			your mileage_____ difficulty______
3. 12 morning loops
4. cool down back to school
5. mini hurdles/strides
6. stretch/guts

WEDNESDAY: mileage: 7, 5	your mileage_____ difficulty______
1. 1-2 mile warm up
2. daily dozen
3. race 
4. 1-2 mile warm down/stretch

THURSDAY: mileage: 7, 6		your mileage_____ difficulty______
1. 1 mile warm up.
2. Daily dozen
3. easy recovery run:
	grace baptist work the hill
4. mini-hurdles
5. hill strides
6. glutes/stretch

FRIDAY: mileage: 5		your mileage_____ difficulty______
1. 1 mile warm up
2. daily dozen, leg swings
3. mini hurdles
4. 400 at max speed
5. college run - 75%
6. hill strides/guts/stretch

SATURDAY: mileage: 8, 6		your mileage_____ difficulty______
1. 1-2 mile warm up
2. daily dozen
3. race 3
4. warm down 1-2
5. stretch



SUNDAY: mileage: 10-12, 6-8	your mileage_____ difficulty______

				your total mileage_____