LSSU Summer workouts Men’s Cross Country 2010

Week 7: Week of July 12th to July 18th

Group 1:

Monday:

Group 1: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups,

5x1minute of situps

Tuesday:
Group 1: 10 miles or 70minutes, 6x100m strides on grass (park, soccer field…etc), 150
push-ups, 5x1minute of situps.

Wednesday:
Group 1: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups,
5x1minute of situps

Thursday:
Group 1: 10 miles or 70minutes, 6x100m strides on grass (park, soccer field…etc), 150
push-ups, 5x1minute of situps.

Friday:
Group 1: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups,
5x1minute of situps

Saturday:
Group 1: Longer run 15 miles or 105 minutes, 150 push-ups, 5x1minute of situps

Sunday:
Group 1: 5 mile recovery run or 35 minutes, 150 push-ups, 5x1minute of situps

Total mileage for the week: 73 miles

Notes: I split into 2 groups this week. Group 1 is the higher mileage group adding a 7th run a week. If
you are not prepared for the jump then stay in group 2. If you are not sure which group to be in then
email me.
 LSSU Summer workouts Men’s Cross Country 2010

Week 7: Week of July 12th to July 18th

Group 2:

Monday:

Group 2: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups,

5x1minute of situps

Tuesday:
Group 2: 10 miles or 70minutes, 6x100m strides on grass (park, soccer field…etc), 150
push-ups, 5x1minute of situps.

Wednesday:
Group 2: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups,
5x1minute of situps

Thursday:
Group 2: 10 miles or 70minutes, 6x100m strides on grass (park, soccer field…etc), 150
push-ups, 5x1minute of situps.

Friday:
Group 2: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups,
5x1minute of situps

Saturday:
Group 2: Longer run 15 miles or 105 minutes, 150 push-ups, 5x1minute of situps

Sunday:
Cross train for 60 to 70minutes (bike, swim…etc)

Total mileage for the week: 68 miles

Notes: I split into 2 groups this week. Group 1 is the higher mileage group adding a 7th run a week. If
you are not prepared for the jump then stay in group 2. If you are not sure which group to be in then
email me.
 LSSU Summer workouts Men’s Cross Country 2010

Week 8: Week of July 19th to July 25th

Group 1:

Monday:

Group 1: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups,

5x1minute of situps

Tuesday:
Group 1: 10 miles or 70minutes, 4x150m strides on grass (park, soccer field…etc), 150
push-ups, 5x1minute of situps.

Wednesday:
Group 1: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups,
5x1minute of situps

Thursday:
Group 1: 10 miles or 70minutes, 4x150m strides on grass (park, soccer field…etc), 150
push-ups, 5x1minute of situps.

Friday:
Group 1: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups,
5x1minute of situps

Saturday:
Group 1: Longer run 15 miles or 105 minutes, 150 push-ups, 5x1minute of situps

Sunday:
Group 1: 7 mile recovery run or 49 minutes, 150 push-ups, 5x1minute of situps

Total mileage for the week: 75 miles

 LSSU Summer workouts Men’s Cross Country 2010

Week 8: Week of July 19th to July 25th

Group 2:

Monday:

Group 2: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups,

5x1minute of situps

Tuesday:
Group 2: 10 miles or 70minutes, 4x150m strides on grass (park, soccer field…etc), 150
push-ups, 5x1minute of situps.

Wednesday:
Group 2: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups,
5x1minute of situps

Thursday:
Group 2: 10 miles or 70minutes, 4x150m strides on grass (park, soccer field…etc), 150
push-ups, 5x1minute of situps.

Friday:
Group 2: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups,
5x1minute of situps

Saturday:
Group 2: Longer run 15 miles or 105 minutes, 150 push-ups, 5x1minute of situps

Sunday:
Cross train for 60 to 70minutes (bike, swim…etc)

Total mileage for the week: 68 miles