LSSU Workouts Cross Country 2010

Week: Week of November 1, 2010 to November 7, 2010

Monday:

Those racing @ NCAA Regional

Women: 45 min, 4x150m strides, drills, sit-ups and push-ups

Men: 55 min, 4x150m strides, drills, sit-ups and push-ups s

Not racing @ NCAA Regional

Men: 70 to 80 min, 4x150m strides, drills, sit-ups and push-ups s

Mid-distance: w/u 10x 150m townhouse hills, 8x300m with 45 sec rest, cool-down.

Tuesday:

Women: w/u 15 to 20 minutes

1600-1200-800-400 R=3minutes after each (at Ashmun Bay)
Everyone: 2 sets of uphill bounding, cool-down 15 to 20 minutes, 2 sets of lunges,2x20 standing
squats

Men Racing @ NCAA Regional: w/u 15 to 20 minutes

1600-1200-800-400 R=3minutes after each (at Ashmun Bay)
Everyone: 2 sets of uphill bounding, cool-down 15 to 20 minutes, 2 sets of lunges,2x20 standing

Men Not racing at NCAA Regional: w/u 15 to 20 minutes

1600-1200-800-400-400-800-1200-1600 R=3minutes after each (at Ashmun Bay)
Everyone: 2 sets of uphill bounding, cool-down 15 to 20 minutes, 2 sets of lunges,2x20 standing

Mid-distance: w/u 3 lap tempo@ Ashmun Bay c/d

 Wednesday:

Those racing @ NCAA Regional

Women: 40 min, drills, sit-ups and push-ups

Men: 50 min, drills, sit-ups and push-ups

Not racing @ NCAA Regional

Men: 70 to 80 min, drills, sit-ups and push-ups

Mid-distance: see separate workout sheet.

Thursday:

Those racing @ NCAA Regional

Women: 15 minute warm-up to Brady Park, 4x400m @ Race Pace, 15 minute cool-down

Men: 15-20 minute warm-up to Brady Park, 4x400m @ Race Pace, 15 to 20 minute cool-down

Not racing at NCAA Regional

Men: 70 to 80 min, 6x100m strides, sit-ups and push-ups.

Friday:

NCAA Regional:

Women: Course preview then, 4x60m strides

Men: Course Preview then, 4x60m strides

Not racing at NCAA Regional

Men: w/u 15-20 minutes, 5km or 10km Time Trial at Ashmun Bay, 2xsmall hill uphill
bounding after tempo, c/d 15 to 20 minutes, 2 sets of lunges,2x20 standing squats

Saturday:
NCAA Regional:
Women: w/u 15 minutes, 6km race, c/d 15minutes, post cool-down 2 sets of lunges, 2x20
standing squats.
Men: w/u 15 minutes, 10km race, c/d 20minutes, post cool-down 2 sets of lunges, 2x20 standing
squats.
Saturday: (Those not racing)
Women: 80 to 90 minute run
Men: 90 minute to 105 minute run
Mid-distance: 60minute run
Bike-workout: w/u (60 seated hard, 30 standing hard, 30 off)x20 c/d, sit-ups and push-ups

Sunday: NCAA Day off