Mustang Cross Country
Summer Training
June 18 - August 5, 2006
|
Mon |
Tue |
Wed |
Thur |
Fri |
Sat or Sun |
Tot Km |
Mid Girls |
20 min |
20 min |
25 - 35 min |
20 min |
OFF |
30 - 40 min |
24 |
Jun Girls |
25 min |
25 min |
30 - 40 min |
25 min |
OFF |
35 - 45 min |
29 |
Sen Girls |
30 min |
30 min |
35 - 45 min |
30 min |
OFF |
40 - 50 min |
34 |
Mid Boys |
30 min |
30 min |
35 - 45 min |
30 min |
OFF |
40 - 50 min |
39 |
Jun Boys |
35 min |
35 min |
40 - 50 min |
35 min |
OFF |
45 - 55 min |
44 |
Sen Boys |
35 min |
35 min |
45 - 55 min |
35 min |
OFF |
50 - 60 min |
46 |
IMPORTANT NOTES:
Our main goal at this point is to maintain a mileage base so you’ll be ready for some harder work in August and well prepared for the best season you’ve ever had. I will email you an updated training plan at that time. Pick a starting level that you’re comfortable with and maintain it for the 8 weeks in this time period (or move up a level if you can).
All runs should be EASY. Be sure to finish off with 6 to 8 by 100 meter fast strides to help keep your leg speed up a bit.
If you are playing another sport, you can use practices and games as a good alternative training session. Biking is an excellent alternate activity - be sure to go out for at least twice your running time. You should still get a minimum of 3 runs in per week, including 1 long run. a treadmill is great if you have access to one.
On the weekend, do your long run and take the other day OFF if you’re following the schedule reasonably well.
PLEASE let me know if you have any questions. Email me at [email protected]
Also, check out the team website for information: www.geocities.com/mssmustangs/xchome
ENJOY YOUR SUMMER!!!