Cross Country week nine
League Week!

Name________________________________________

Approximate mileage for the week: 38-45
	


MONDAY: mileage: 5		your mileage_____ difficulty______
(speed workout 400's)
1. 1 mile warm up run to civic field.
2. daily dozen/leg swings/2x200 accelerators

var boys     var girls/jv boys       jv girls
10 x 400       8x400                 6x400
3. slightly faster than race pace, 1:1 recovery
4. 4 laps (1 mile) warm down
5. 1 mile warm down back to school
6. stretch/guts/glutes


TUESDAY: mileage: 4,5		your mileage_____ difficulty______
1. 1 mile run to visitor center
2. daily dozen/leg swings/2x200 accelerators
pictures
3. Oregon drill: 20 minutes
4. 3 morning loops
5. 1 mile back to school
6. stretch/guts



WEDNESDAY: mileage: 3		your mileage_____ difficulty______
1. 1 mile run to visitor center
2. daily dozen/leg swings/2x200 accelerators
3. 3 morning loops
4. 1 mile back to school
5. stretch/guts



THURSDAY: mileage: 9,7		your mileage_____ difficulty______
1. 1-2 mile warm up.
2. Daily dozen/leg swings/2x200 accelerators
3. race 3
top 4 teams 2A go to district.
top 20 2A go to district.
4. warm down 4!


FRIDAY: mileage: 8		your mileage_____ difficulty______
1. 1 mile warm up
2. daily dozen/stretch
3. black diamond (regular/extended)
4. strides 3 x easy, medium, hard
5. stretch/guts
	

SATURDAY: mileage: 5		your mileage_____ difficulty______
1. easy-flat five! 


SUNDAY: mileage: 7		your mileage_____ difficulty______
1. easy-flat seven!


				your total mileage_____