Grade School Cross Country Work Out Schedule
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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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 1 miles easy |
17 2 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 3 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 2 miles easy
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August 2018
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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1 |
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2 |
3
30 min. run 5x 25 secs. Accelerations at end of run |
4
10 min WU 3 x 800m @ RP w/400m jog b/n 15 min CD Pleasant Valley Park
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5
3 miles 5x15 secs hills at the end of run Trails on 144 |
6
20 min. total 10 min. WU 3 Strides w/30sec. on & 30sec. off rest CD
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7
Meet at Mayville
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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 Trails on Hwy 144
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2
4 miles 4 x 30 sec. accelerations at end of run |
3 20 min jog 5 strides My house |
54 Meet at Lomira |
5 4 miles easy |
6 |
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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