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View XC Workouts |
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| NOTES: |
Practice 7:00 AM Washington Elementary - KIDS'
SUMMER RUNNING CLUB Thur 8:30 AM Wash. Elem. |
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Levels 2 and 3 move to Phase II - Friday practice
at Larkspur Park (middle of Bloomington Hills) - weights Tues/Fri @ 2:00 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Boys |
7 |
II |
M |
18-Jul |
AM |
10 |
10 miles E w/2 Tempo |
| |
|
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| T |
19-Jul |
AM |
7 |
7 miles E / striders |
| |
|
PM |
3 |
3 miles E / weights |
| W |
20-Jul |
AM |
8 |
hills:3x1min & 4x30sec |
| |
|
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| R |
21-Jul |
AM |
3 |
3 miles E / Grass |
| |
|
|
|
|
| F |
22-Jul |
AM |
8 |
hills:2x30sec & 4x1min
(or hilly run) |
| |
|
PM |
3 |
3 miles E / weights |
| S |
23-Jul |
|
6 |
6 miles E |
| Week
Total |
48 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
7 |
II |
M |
18-Jul |
AM |
8 |
8 miles E w/2 Tempo |
| |
|
|
|
|
| T |
19-Jul |
AM |
6 |
6 miles E / striders |
| |
|
PM |
3 |
3 miles E / weights |
| W |
20-Jul |
AM |
6 |
hills:2x1min & 3x30sec |
| |
|
|
|
|
| R |
21-Jul |
AM |
3 |
3 miles E / Grass |
| |
|
|
|
|
| F |
22-Jul |
AM |
6 |
hills:2x30sec &
3x1min (or hilly run) |
| |
|
PM |
3 |
3 miles E / weights |
| S |
23-Jul |
|
5 |
5 miles E |
| Week
Total |
40 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
7 |
II |
M |
18-Jul |
AM |
5 |
5 miles E / striders |
| |
|
|
|
|
| T |
19-Jul |
AM |
7 |
7 miles E w/2 Tempo |
| |
|
PM |
3 |
3 miles E / weights |
| W |
20-Jul |
AM |
6 |
hills:2x1min & 3x30sec |
| |
|
|
|
|
| R |
21-Jul |
AM |
3 |
3 mile E / Grass |
| |
|
|
|
|
| F |
22-Jul |
AM |
6 |
hills:2x30sec &
3x1min (or hilly run) |
| |
|
PM |
3 |
3 miles E / weights |
| S |
23-Jul |
|
5 |
5 miles E |
| Week
Total |
38 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
7 |
II |
M |
18-Jul |
AM |
5 |
5 miles E / striders |
| |
|
|
|
|
| T |
19-Jul |
AM |
6 |
6 miles E w/1 Tempo |
| |
|
PM |
3 |
3 miles E / weights |
| W |
20-Jul |
AM |
5.5 |
hills:2x1min & 2x30sec |
| |
|
|
|
|
| R |
21-Jul |
AM |
3 |
3 miles E / Grass |
| |
|
|
|
|
| F |
22-Jul |
AM |
5.5 |
hills:2x30sec &
2x1min (or hilly run) |
| |
|
PM |
3 |
3 miles E / weights |
| S |
23-Jul |
|
4 |
4 miles E |
| Week
Total |
35 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
7 |
I |
M |
18-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) / striders |
| |
|
|
|
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| T |
19-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) |
| |
|
PM |
3 optional |
3 miles E / weights |
| W |
20-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) / striders |
| |
|
|
|
|
| R |
21-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) / Grass |
| |
|
|
|
|
| F |
22-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) |
| |
|
PM |
3 optional |
3 miles E / weights |
| S |
23-Jul |
|
3-4 |
40 mins. (3-4 miles -
run/walk if needed) |
| Week
Total |
18-24 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginning |
|
I |
M |
18-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / striders |
| |
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| T |
19-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| |
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| W |
20-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / striders |
| |
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| R |
21-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / Grass |
| |
|
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|
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| F |
22-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| |
|
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|
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| S |
23-Jul |
|
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| Week
Total |
12-18 |
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