Middle School Cross Country Speed 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
4k
Rest Day
9/8
30 min fartlek
4 x 800

Easy/ Rest Day Bait and switch 30 min tempo
or day off
Long Run Day
5k
Rest Day
9/15
30 min fartlek
6 x 400 Easy/ Rest Day Time trial 30 min tempo
or day off
Long Run Day
6k
Rest Day
9/22
30 min fartlek
4 x 800

Easy/ Rest Day Bait and switch 30 min tempo
or day off
Long Run Day
7k
Rest Day
9/29
30 min fartlek
6 x 400 Easy/ Rest Day Bait and switch 30 min tempo
or day off
Long Run Day
8k
Rest Day
10/6
30 min fartlek
4 x 1000

Easy/ Rest Day Time trial 30 min tempo
or day off
Long Run Day
5k
Rest Day
10/13 Final meet

Middle School Cross Country Building Team
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9/1 Meeting/sign up Easy/ Rest Day Tryouts 20 min tempo
or day off
Long Run Day
4k
Rest Day
9/8
30 min tempo
3 x 800

Easy/ Rest Day Bait and switch 20 min tempo
or day off
Long Run Day
5k
Rest Day
9/15
30 min tempo
5 x 400 Easy/ Rest Day Time trial 20 min tempo
or day off
Long Run Day
6k
Rest Day
9/22
30 min tempo
3 x 800

Easy/ Rest Day Bait and switch 20 min tempo
or day off
Long Run Day
7k
Rest Day
9/29
30 min tempo
5 x 400 Easy/ Rest Day Bait and switch 20 min tempo
or day off
Long Run Day
8k
Rest Day
10/6
30 min tempo
3 x 1000

Easy/ Rest Day Time trial 20 min tempo
or day off
Long Run Day
5k
Rest Day
10/13 Final meet