Grade School Cross Country Work Out Schedule

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday



 


 



 

1


 

2



 

3



 

4



 

5



 

6



 

7



 

8



 

9



 

10



 

11



 

12



 

13

1 WU

1 mile timed

1 CD

5 x 20secs stride outs w/jog back

Ziegler Park in West Bend

14

1 or 2 miles easy


 

15

3 miles easy With 5 x 30 secs pickups in the middle of run 3x 10 secs Hills

My House

16

3 miles easy

17

3 miles easy

 

5x 10secs. Accelerations at end of run

18


 

19


 

20

10 min. WU 2 x 800m @ avg. mile pace from 13th w/ 5 secs faster for second 800m 400m jog b/n

3 hills 10 min CD Hickory Lane Park Jackson

21

3 miles

22

10 min. WU & CD

5 x 30 sec. pick-up  with 1 min. jog b/n 1st pick-up is pace of WU

Trails on Hwy 144 4673 Cedar View Dr West Bend

23

 

4 miles

 

HS has meet at KML if you can make it

24

3 miles

 

5x15secs. Accelerations at the end of run

25

26




 

27

1 WU & CD 2 x 400m with 200m jog b/n

3 x 800m with 400m jog b/n

 

Jackson Town Hall



 

28

 

3 miles

 

4 x 12 ses. hills at end of run

29

 

Run 2 miles

 

My house

30

 

Meet at Kiel



 

31

 

4 miles

5x20 secs. Accelerations at the end of run




 

August 2018

 

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday



 


 

 
 
 

1


 

2


 

3

10 min WU

3 x 800m @ RP w/400m jog b/n

15 min CD

Pleasant Valley Park

4

 

30 min. run

 

4x15 secs. hills

5

20 min. total

10 min. WU   3 Strides w/30sec. on & 30sec. off rest CD

Trails on Hwy 144



 

6

Meet at Mayville


 

7

 

4 miles

5x 25 secs. Accelerations at end of run

8

9

10

1 WU & CD

3x800m

2x400m

My House


 

11

1 WU

1 CD

3 x 100m strides

12

Meet at Living Word



 

13

4 miles easy

5x25 secs. Accelerations at end of run

14

1 WU & CD  30 secs RP with 1 min. easy in between for 2 mi, 3x 15 secs. hills

15

16

17

20 mins easy

 

Ziegler Park WB

18

Meet at Faith Haven

19

8 min. WU

4 x 20 sec. strides 40 sec. jog b/n 5 min.  CD

 

My house

20

Meet at Horicon

21

5 miles

5x 30 secs. Accelerations at the end of run

22

23/30

24

1 WU

1 CD

2 triple bluffs

Break

1 triple bluff

Concordia University



 

25

4 miles


 

26

20 mins. Total

5 min. WU

8 x 30 sec. strides 30 sec. jog b/n

Rest CD

Lac Lawrann

27

 

Meet at Homestead Hollow

28

 

4 miles easy

5x 30 secs. accelerations

29




 

September 2018

 

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday


 

1

1 WU

9 x 300m

1st 3 @ race pace 2nd 3 @2-4 secs faster 3rd 3 @ 4-6 secs faster

1 CD

Jackson Town Hall



 

2

 

4 miles

 

4 x 15 sec. hills at end of run

3

20 min jog

 

5 strides

 

My house

54

Meet at Lomira

5

4 miles easy


 

6


 

7

 

Run 1 mile to shake out legs for meet tomorrow. Make sure you stretch well.

8

Our meet at Concordia University

9

3 miles

 

3 x 15 secs

hills

10

30 mins.

5x20 secs.

acceleration

 

Lac Lawrann WB


 

11

8 mins. WU

5 x 30 second pick ups 30 sec. jog b/n

5 mins. CD

12

 

State meet at Greenfield Park in West Allis

13

October 2018

 

Grade School Cross Country Calendar

Grade School Cross Country Calendar

Upcoming Grade School Track Events