MVHS XC-Training Calendar

September 2011

Sunday 28 Optional on your own 4 36

Monday MVHS 29 AT Run 2-4x2 mile w/3 min. rest 6:00pm

MVHS

Tuesday MVHS 30 10x100m Sprints/ Plyos +3 miles

MVHS

AT Run 2-4x2 mile w/3 min rest 7:00am! 11

MVHS

Sprints 10x60m w/2min rest + Plyos + 2-3 miles

MVHS 13 Sprints 10x60m w/2min rest + Plyos + 2-3 miles MVHS

Wednesday Thursday Friday MVHS 31 MVHS 1 MVHS 2 VVO2 Wkt. G: 6-8-10 6-10x800m G: 4-6-8 1-2 min rest B: 6-10-12 @ 85% B: 6-8-10 VVO2 6:00pm MVHS 7 MVHS 8 MVHS 9 VVO2 Wkt Premeet JV:3-4x1-mile G: 6-8 3-6 miles @ 88% + 4x200m Var: 5x1-mile B: 6-10 @ mile @85% pace 3 min rest 6:00pm MVHS 14 MVHS 15 VVO2 Wkt. G: 6-8 6-10x800m 1-2 min rest B: 6-10 @ 85% VVO2 6:00pm MVHS 21 MVHS 22 VVO2 Wkt G: 6-8 6-8x800m @ B: 6-10 88%VVO
MVHS MVHS

Plateau

Saturday 3

Long Run 8-10-13-15

10
Fastback Shootout @ Mt SAC

12

3-6

Long Run 8-10-12

16 Premeet 3-6 miles + 4x200m @ mile pace 23

17
Woodbridge Invite @ Estancia HS

18 3-6

MVHS

19

20

MVHS

Plateau 24 Long Run 8-12 Miles

Var:AT Run 3x2 mile w/3 min rest JV: Long Run 8-10 miles

25 36

Sprints 10x60m w/2min rest + Plyos + 2-3 Miles MVHS 26 MVHS 27 Var:AT Run Sprints 3x2 mile 10x60m w/3 min rest w/2min rest JV: Long Run + Plyos 8-10 miles + 2-3 Miles

Recovery 4-6-8 miles Oct 30

28

Premeet 3-6 miles + 4x200m @ mile pace

29 League Meet #1 TBA 3:15pm

Plateau 1

Recovery Run 4-6-8 Miles

Long Run 8-10-12-14

Anyone can run until it hurtsthats where Cross Country begins.