Cross Country week eight



Name___________________________________


MONDAY: mileage: 5 
				your mileage_____ difficulty______
1. 1 mile warm up.
2. daily dozen
3. speed workout
   1 mile tt(full recovery)
	1x350 full out-walk 400 recovery
	1x300 full out-walk 400 recovery
	1x250 full out-walk 400 recovery
	1x200 full out-walk 400 recovery
4. .5 mile cool down
5. guts/stretch

TUESDAY: mileage: 6, 5		your mileage_____ difficulty______
1. 1 mile warm up to visitor center
2. Oregon drill: 15 minutes  run with your pack
3. 3 laps morning loops
3. 1 mile cool down back to track
4. mini hurdles
5. glutes/stretch

WEDNESDAY: mileage: 7		your mileage_____ difficulty______ 
1. 2 mile warm up
2. daily dozen
3. 3.1 race 
4. 2 mile warm down
5. stretch

THURSDAY: mileage: 5		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. guts/stretch

FRIDAY: mileage: 5		your mileage_____ difficulty______
1. easy recovery run:
	grace baptist
5. hill strides 3 x easy, medium, hard
6. glutes/stretch

SATURDAY: mileage: 6		your mileage_____ difficulty______
1. 1 mile warm up
2. daily dozen
3. 5,4,3,2,1
4. guts/glutes/stretch

SUNDAY: mileage: 10, 6		your mileage_____ difficulty______

				your total mileage_____