Men's Cross Country Summer Training Program LSSU: 65 MAX Mile Per Week Program (Based on 7min per

mile easy runs)
Mon
05/18 to 05/24

Tues 30min 35min 40min 45min 50min 55min 60min 60min 60min w/u 15min Hills c/d w/u 20min Hills c/d w/u 25min Hills c/d w/u 30min Hills c/d w/u 35min Hills c/d Camp

Wed 30min + D/P 35min +D/P 40min + D/P 45min + D/P 50min + D/P 55min + D/P 60min + D/P 60min + D/P 60min + D/P 60min + D/P 60min + D/P 60min + D/P 60min + D/P 60min + D/P Camp

Thur 30min 35min 40min 45min 50min 55min 60min 60min 60min 15min Tempo 20min Tempo 25min Tempo 30min Tempo 60min Camp

Fri 30min 35min 40min 45min 50min 55min 60min 60min 60min 60min 60min 60min 60min 60min RACE: MTU

Sat 50min 55min 60min 65min 70min 75min 80min 85min 90min 90min 90min 90min 90min Fitness test 90min

Sun Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train 90min Cross Train

Total Time 200min 230min 260min 290min 320min 350min 380min 385min 390min 360min 370min 380min 390min 400min TBD

Mileage 28.57 32.86 37.14 41.43 45.71 50.00 54.29 55.00 55.71 55.38 56.92 58.46 60.00 61.54 TBD

30min + D/P 35min +D/P 40min + D/P 45min + D/P 50min + D/P 55min + D/P 60min + D/P 60min + D/P 60min + D/P 60min + D/P 60min + D/P 60min + D/P 60min + D/P 60min + D/P Camp

05/25 to 05/31

06/01 to 06/07

06/08 to 06/14

06/15 to 06/21

06/22 to 06/28

06/29 to 07/05

07/06 to 07/12

07/13 to 07/19

07/20 to 07/26

07/27 to 08/02

08/03 to 08/09

08/10 to 08/16

08/17 to 08/23

08/24 to 08/30

Hills: warm-up and cool-down a minimum of 15min each D/P = Drills and Plyos Cross Train: bike, swim, eliptical..etc Tempo: warm-up and cool-down a minimum of 15 min each D/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 do 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)
Mon
05/18 to 05/24

Tues 40min 45min 50min 55min 60min 65min 70min 70min 70min w/u 20min Hills c/d w/u 25min Hills c/d w/u 30min Hills c/d w/u 35min Hills c/d w/u 40min Hills c/d Camp

Wed 40min + D/P 45min + D/P 50min + D/P 55min + D/P 60min + D/P 65min + D/P 70min + D/P 70min + D/P 70min + D/P 70min + D/P 70min + D/P 70min + D/P 70min + D/P 70min + D/P Camp

Thur 40min 45min 50min 55min 60min 65min 70min 70min 70min 20min Tempo 25min Tempo 30min Tempo 35min Tempo 70min Camp

Fri 40min 45min 50min 55min 60min 65min 70min 70min 70min 70min 70min 70min 70min 70min RACE: MTU

Sat 60min 65min 70min 75min 80min 85min 90min 95min 100min 100min 100min 100min 100min Fitness test 100min

Sun Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train 100min Cross Train

Total Time 260min 290min 320min 350min 380min 410min 440min 445min 450min 430min 440min 450min 460min 470min TBD

Mileage 37.14 41.43 45.71 50.00 54.29 58.57 62.86 63.57 64.29 66.15 67.69 69.23 70.77 72.31 TBD

40min + D/P 45min + D/P 50min + D/P 55min + D/P 60min + D/P 65min + D/P 70min + D/P 70min + D/P 70min + D/P 70min + D/P 70min + D/P 70min + D/P 70min + D/P 70min + D/P Camp

05/25 to 05/31

06/01 to 06/07

06/08 to 06/14

06/15 to 06/21

06/22 to 06/28

06/29 to 07/05

07/06 to 07/12

07/13 to 07/19

07/20 to 07/26

07/27 to 08/02

08/03 to 08/09

08/10 to 08/16

08/17 to 08/23

08/24 to 08/30

Hills: warm-up and cool-down a minimum of 20min each D/P = Drills and Plyos Cross Train: bike, swim, eliptical..etc Tempo: warm-up and cool-down a minimum of 15 min each D/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 do 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)
Mon
05/18 to 05/24

Tues 40min 45min 50min 55min 60min 65min 70min 75min 80min w/u 20min Hills c/d w/u 25min Hills c/d w/u 30min Hills c/d w/u 35min Hills c/d w/u 40min Hills c/d Camp

Wed 40min + D/P 45min + D/P 50min + D/P 55min + D/P 60min + D/P 65min + D/P 70min + D/P 75min + D/P 80min + D/P 80min + D/P 80min + D/P 80min + D/P 80min + D/P 80min + D/P Camp

Thur 40min 45min 50min 55min 60min 65min 70min 75min 80min 20min Tempo 25min Tempo 30min Tempo 35min Tempo 70min Camp

Fri 40min 45min 50min 55min 60min 65min 70min 75min 80min 80min 80min 80min 80min 80min RACE: MTU

Sat 60min 65min 70min 75min 80min 85min 90min 95min 100min 105min 105min 105min 105min Fitness test 105min

Sun Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train 105min Cross Train

Total Time 260min 290min 320min 350min 380min 410min 440min 470min 500min 465min 475min 485min 495min 505min TBD

Mileage 37.14 41.43 45.71 50.00 54.29 58.57 62.86 67.14 71.43 71.54 73.08 74.62 76.15 77.69 TBD

40min + D/P 45min + D/P 50min + D/P 55min + D/P 60min + D/P 65min + D/P 70min + D/P 75min + D/P 80min + D/P 80min + D/P 80min + D/P 80min + D/P 80min + D/P 80min + D/P Camp

05/25 to 05/31

06/01 to 06/07

06/08 to 06/14

06/15 to 06/21

06/22 to 06/28

06/29 to 07/05

07/06 to 07/12

07/13 to 07/19

07/20 to 07/26

07/27 to 08/02

08/03 to 08/09

08/10 to 08/16

08/17 to 08/23

08/24 to 08/30

Hills: warm-up and cool-down a minimum of 20min each D/P = Drills and Plyos Cross Train: bike, swim, eliptical..etc Tempo: warm-up and cool-down a minimum of 15 min each D/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 do 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: 85 MAX Mile Per Week Program (Based on 7min per mile easy runs)
Mon
05/18 to 05/24

Tues 50min 55min 60min 65min 70min 75min 80min 85min 90min w/u 20min Hills c/d w/u 25min Hills c/d w/u 30min Hills c/d w/u 35min Hills c/d w/u 40min Hills c/d Camp

Wed 50min + D/P 55min + D/P 60min + D/P 65min + D/P 70min + D/P 75min + D/P 80min + D/P 85min + D/P 90min + D/P 90min + D/P 90min + D/P 90min + D/P 90min + D/P 90min + D/P Camp

Thur 50min 55min 60min 65min 70min 75min 80min 85min 90min 20min Tempo 25min Tempo 30min Tempo 35min Tempo 90min Camp

Fri 50min 55min 60min 65min 70min 75min 80min 85min 90min 90min 90min 90min 90min 90min RACE: MTU

Sat 70min 75min 80min 85min 90min 95min 100min 105min 110min 115min 120min 120min 120min Fitness test 120min

Sun Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train Cross Train 120min Cross Train

Total Time 320min 350min 380min 410min 440min 470min 500min 530min 560min 505min 520min 530min 540min 550min TBD

Mileage 45.71 50.00 54.29 58.57 62.86 67.14 71.43 75.71 80.00 77.69 80.00 81.54 83.08 84.62 TBD

50min + D/P 55min + D/P 60min + D/P 65min + D/P 70min + D/P 75min + D/P 80min + D/P 85min + D/P 90min + D/P 90min + D/P 90min + D/P 90min + D/P 90min + D/P 90min + D/P Camp

05/25 to 05/31

06/01 to 06/07

06/08 to 06/14

06/15 to 06/21

06/22 to 06/28

06/29 to 07/05

07/06 to 07/12

07/13 to 07/19

07/20 to 07/26

07/27 to 08/02

08/03 to 08/09

08/10 to 08/16

08/17 to 08/23

08/24 to 08/30

Hills: warm-up and cool-down a minimum of 20min each D/P = Drills and Plyos Cross Train: bike, swim, eliptical..etc Tempo: warm-up and cool-down a minimum of 15 min each D/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 do the plyos, then run for 20) we will use this same routine for pre-workout warm-ups (on harder days).

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