High School Cross Country Speed Team

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

9/1 Meeting/sign up Easy/ Rest Day Tryouts 40 min tempo
or day off
Long Run Day
6k
Rest Day
9/8
40 min fartlek
5 x 1000

Easy/ Rest Day Bait and switch 40 min tempo
or day off
Long Run Day
7k
Rest Day
9/15
1st Meet
10 x 400 Easy/ Rest Day Time trial 40 min tempo
or day off
Long Run Day
8k
Rest Day
9/22
2nd Meet
5 x 1000

Easy/ Rest Day Bait and switch 40 min tempo
or day off
Long Run Day
9k
Rest Day
9/29
40 min fartlek
10 x 400 Easy/ Rest Day Bait and switch 40 min tempo
or day off
Long Run Day
10k
Rest Day
10/6
40 min fartlek
5 x 1000

Easy/ Rest Day Time trial 40 min tempo
or day off
Long Run Day
6k
Rest Day
10/13 Final meet

High School Cross Country Building Team
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9/1 Meeting/sign up Easy/ Rest Day Tryouts 30 min tempo
or day off
Long Run Day
6k
Rest Day
9/8
40 min tempo
4 x 800 Easy/ Rest Day Bait and switch 30 min tempo
or day off
Long Run Day
7k
Rest Day
9/15
1st Meet
6 x 400 Easy/ Rest Day Time trial 30 min tempo
or day off
Long Run Day
8k
Rest Day
9/22
2nd Meet
4 x 800 Easy/ Rest Day Bait and switch 30 min tempo
or day off
Long Run Day
9k
Rest Day
9/29
40 min tempo
6 x 400 Easy/ Rest Day Bait and switch 30 min tempo
or day off
Long Run Day
10k
Rest Day
10/6
40 min tempo
5 x 1000

Easy/ Rest Day Time trial 30 min tempo
or day off
Long Run Day
6k
Rest Day
10/13 Final meet