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Mon Tues Wed Thur Fri Sat Sun TotalTime Mileage
05/18to05/24
30min+D/P 30min 30min+D/P 30min 30min 50min CrossTrain 200min 28.57
05/25to05/31
35min+D/P 35min 35min+D/P 35min 35min 55min CrossTrain 230min 32.86
06/01to06/07
40min+D/P 40min 40min+D/P 40min 40min 60min CrossTrain 260min 37.14
06/08to06/14
45min+D/P 45min 45min+D/P 45min 45min 65min CrossTrain 290min 41.43
06/15to06/21
50min+D/P 50min 50min+D/P 50min 50min 70min CrossTrain 320min 45.71
06/22to06/28
55min+D/P 55min 55min+D/P 55min 55min 75min CrossTrain 350min 50.00
06/29to07/05
60min+D/P 60min 60min+D/P 60min 60min 80min CrossTrain 380min 54.29
07/06to07/12
60min+D/P 60min 60min+D/P 60min 60min 85min CrossTrain 385min 55.00
07/13to07/19
60min+D/P 60min 60min+D/P 60min 60min 90min CrossTrain 390min 55.71
07/20to07/26
60min+D/P w/u15minHillsc/d60min+D/P 15minTempo 60min 90min CrossTrain 360min 55.38
07/27to08/02
60min+D/P w/u20minHillsc/d 60min+D/P 20minTempo 60min 90min CrossTrain 370min 56.92
08/03to08/09
60min+D/P w/u25minHillsc/d 60min+D/P 25minTempo 60min 90min CrossTrain 380min 58.46
08/10to08/16
60min+D/P w/u30minHillsc/d 60min+D/P 30minTempo 60min 90min CrossTrain 390min 60.00
08/17to08/23
60min+D/P w/u35minHillsc/d 60min+D/P 60min 60min Fitnesstest 90min 400min 61.54
08/24to08/30
Camp Camp Camp Camp
RACE:MTU
90min CrossTrain TBD TBD
Hills:
warm-upandcool-downaminimumof15mineach
CrossTrain:
bike,swim,eliptical..etc
Tempo:
warm-upandcool-downaminimumof15mineachdotheplyos,thenrunfor20)wewillusethissameroutineforpre-workoutwarm-ups(onharderdays).
Men'sCrossCountrySummerTrainingProgramLSSU:65MAXMilePerWeekProgram(Basedon7minpermileeasyruns)D/P=DrillsandPlyosD/Proutine
=20metersofbuttkicks,highkneesA&BSkips,lunges&froghops;followtheroutinewith8-12X100meterstrides.Dotheroutineinthemiddletoendofyourrun(ie.60minuterun=runfor40minutes
 
Mon Tues Wed Thur Fri Sat Sun TotalTime Mileage
05/18to05/24
40min+D/P 40min 40min+D/P 40min 40min 60min CrossTrain 260min 37.14
05/25to05/31
45min+D/P 45min 45min+D/P 45min 45min 65min CrossTrain 290min 41.43
06/01to06/07
50min+D/P 50min 50min+D/P 50min 50min 70min CrossTrain 320min 45.71
06/08to06/14
55min+D/P 55min 55min+D/P 55min 55min 75min CrossTrain 350min 50.00
06/15to06/21
60min+D/P 60min 60min+D/P 60min 60min 80min CrossTrain 380min 54.29
06/22to06/28
65min+D/P 65min 65min+D/P 65min 65min 85min CrossTrain 410min 58.57
06/29to07/05
70min+D/P 70min 70min+D/P 70min 70min 90min CrossTrain 440min 62.86
07/06to07/12
70min+D/P 70min 70min+D/P 70min 70min 95min CrossTrain 445min 63.57
07/13to07/19
70min+D/P 70min 70min+D/P 70min 70min 100min CrossTrain 450min 64.29
07/20to07/26
70min+D/P w/u20minHillsc/d70min+D/P 20minTempo 70min 100min CrossTrain 430min 66.15
07/27to08/02
70min+D/P w/u25minHillsc/d 70min+D/P 25minTempo 70min 100min CrossTrain 440min 67.69
08/03to08/09
70min+D/P w/u30minHillsc/d 70min+D/P 30minTempo 70min 100min CrossTrain 450min 69.23
08/10to08/16
70min+D/P w/u35minHillsc/d 70min+D/P 35minTempo 70min 100min CrossTrain 460min 70.77
08/17to08/23
70min+D/P w/u40minHillsc/d 70min+D/P 70min 70min Fitnesstest 100min 470min 72.31
08/24to08/30
Camp Camp Camp Camp
RACE:MTU
100min CrossTrain TBD TBD
Hills:
warm-upandcool-downaminimumof20mineach
CrossTrain:
bike,swim,eliptical..etc
Tempo:
warm-upandcool-downaminimumof15mineachdotheplyos,thenrunfor20)wewillusethissameroutineforpre-workoutwarm-ups(onharderdays).
Men'sCrossCountrySummerTrainingProgramLSSU:75MAXMilePerWeekProgram(Basedon7minpermileeasyruns)D/P=DrillsandPlyosD/Proutine
=20metersofbuttkicks,highkneesA&BSkips,lunges&froghops;followtheroutinewith8-12X100meterstrides.Dotheroutineinthemiddletoendofyourrun(ie.60minuterun=runfor40minutes
 
Mon Tues Wed Thur Fri Sat Sun TotalTime Mileage
05/18to05/24
40min+D/P 40min 40min+D/P 40min 40min 60min CrossTrain 260min 37.14
05/25to05/31
45min+D/P 45min 45min+D/P 45min 45min 65min CrossTrain 290min 41.43
06/01to06/07
50min+D/P 50min 50min+D/P 50min 50min 70min CrossTrain 320min 45.71
06/08to06/14
55min+D/P 55min 55min+D/P 55min 55min 75min CrossTrain 350min 50.00
06/15to06/21
60min+D/P 60min 60min+D/P 60min 60min 80min CrossTrain 380min 54.29
06/22to06/28
65min+D/P 65min 65min+D/P 65min 65min 85min CrossTrain 410min 58.57
06/29to07/05
70min+D/P 70min 70min+D/P 70min 70min 90min CrossTrain 440min 62.86
07/06to07/12
75min+D/P 75min 75min+D/P 75min 75min 95min CrossTrain 470min 67.14
07/13to07/19
80min+D/P 80min 80min+D/P 80min 80min 100min CrossTrain 500min 71.43
07/20to07/26
80min+D/P w/u20minHillsc/d80min+D/P 20minTempo 80min 105min CrossTrain 465min 71.54
07/27to08/02
80min+D/P w/u25minHillsc/d 80min+D/P 25minTempo 80min 105min CrossTrain 475min 73.08
08/03to08/09
80min+D/P w/u30minHillsc/d 80min+D/P 30minTempo 80min 105min CrossTrain 485min 74.62
08/10to08/16
80min+D/P w/u35minHillsc/d 80min+D/P 35minTempo 80min 105min CrossTrain 495min 76.15
08/17to08/23
80min+D/P w/u40minHillsc/d 80min+D/P 70min 80min Fitnesstest 105min 505min 77.69
08/24to08/30
Camp Camp Camp Camp
RACE:MTU
105min CrossTrain TBD TBD
Hills:
warm-upandcool-downaminimumof20mineach
CrossTrain:
bike,swim,eliptical..etc
Tempo:
warm-upandcool-downaminimumof15mineachdotheplyos,thenrunfor20)wewillusethissameroutineforpre-workoutwarm-ups(onharderdays).
Men'sCrossCountrySummerTrainingProgramLSSU:80MAXMilePerWeekProgram(Basedon7minpermileeasyruns)D/P=DrillsandPlyosD/Proutine
=20metersofbuttkicks,highkneesA&BSkips,lunges&froghops;followtheroutinewith8-12X100meterstrides.Dotheroutineinthemiddletoendofyourrun(ie.60minuterun=runfor40minutes
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