High School Cross Country Workout Schedule

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1

2

3

4

5

6

7

8

9

10

11

12

13

14

4 miles easy

No Practice

15

1 WU

5 x 20 stride outs w/jog back

2 miles timed

1 CD

16

4 or 5 miles

17

4 or 5 miles easy With 5 x 30 secs pickups in the middle of run

hills

At My House

18

4 or 5 miles total with  20 sec. on and 40 sec. off for middle 3 miles

1 WU

1 CD

19

5 miles

20

21

1 WU 2 x 1 mile @ avg. mile pace from 15th w/ 15-20 secs faster for second mile 800m jog b/n

3 hills 1 CD Hickory Lane Park Jackson

22

4 or 5 miles

23

1 WU

5 x 30 sec. pick-up every 5 secs. with 1 minute jog between

1st pick-up is extension of warm-up and build up

1 CD

24

Meet at KML

25

 5 or 6 miles

26

5 miles

With 8 x 30 secs. tempo in the middle of run

27

28 1 WU & CD 2 x 400m with 200m jog b/n

5 x 1000m with 400m jog b/n

Pace from meet

Jackson Town Hall

29

5 or 6 miles

5 x 10 second hills at end of run

30

Run 5K w/first mile WU then 3 x 30 sec. pick-ups w/ 1 min. rest b/n

Rest CD

31

Meet at Kiel

August 2017

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 

1

5 or 6 miles

2

6 miles

3

4

 1 WU

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

Course as CD

Homestead Hollow

5

40 min. run

6

5K

1K WU

5 Strides w/30 sec. on & 30 sec. off rest is CD

7

Meet at Mayville

8

 6 or 7 miles

9

 5 miles with 2 WU

10 x 30 secs pick-up w/ 30 sec. rest b/n then finish 5 miles as CD

 10

11

4 x 100m strides

1 WU

1 CD

My House

12

Meet at Sheboygan

13

6 miles easy

14

1 WU & CD  1 min. RP 1 min. easy for 3 mi, hills Ziegler Park in West Bend

15

6 miles

16

7 miles

17

18

1 WU & 2 CD

4 x mile repeats

800m jog b/n

4 hills

All at 10 secs faster than RP

Heritage Trails Park Slinger

19

7 miles easy

20

3 miles

2 K WU

6 x 20 sec. strides 40 sec. jog b/n

Rest CD

21

Meet at Horicon

22

6 miles

23

7 miles

24

25 1 WU & 2 CD

2x triple bluff break

2x triple bluff

Concordia University

26

7 miles

27

2 WU

10 x 30 sec. strides 30 sec. jog

Rest CD

28

Meet at Homestead Hollow

29

6 miles easy

30

8 miles

September 2017

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1

2

1 WU

15 x 300m

1st 5 @ race pace 2nd 5 @2-4 secs faster 3rd 5 @ 4-6 secs faster

2 CD

Jackson Town Hall

3

6 miles

5 x 15 seconds hills jog down Do these at the end of run

4

1 WU

1,2,1, min. farlek with time and ½ jog b/n

1 CD

5

Meet at Lomira

6

6 miles easy

7

8 miles

8

91 WU & CD

2 x 1000m

800m jog b/n

2 x 1200m

1000m jog b/n

3 x 200

100m jog b/n

Trails on Hwy 144 east of Slinger and Big Cedar Lake 4673 Cedar View DR. West Bend

10

7 miles

11

6 miles

12

1.5 WU

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

5 x 400 at 5 secs faster than RP with a 200 jog b/n 5 x 30 secs hard 30 easy b/n       1.5 CD

Homestead Hollow

13

6 miles

14

7 miles

15

16

 

5 miles with 2 WU

8 x 30 secs pick-up w/ 30 sec. rest b/n then finish 5 miles as CD

hills

Rotary Park Menomonee Falls

17

5 miles

18

3 miles with 5x100m strides at the end

19

Meet at Rotary Park Menomonee Falls

 

October 2017