AT&F / SAUCONY 2009 SUMMER XC TRAINING PROGRAM - Week 2

Monday, Wednesday, Friday: 40 minutes’ easy running, warm up, cool down.

Tuesday: 1 mile warmup, tempo run, 1 mile cool down. Here’s how the workout
goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5 kilometer. So if you can run 19 minutes for 5K now, that means a 6:10
pace plus 30 seconds, or a 6:40 per-mile pace. Warm up, cool down.

Thursday: Warm up, 1 mile, hill repeat, 2 repeats,
200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down.

Saturday: Off, walk, bike, see a movie.

Sunday: Long, easy run, 50 minutes, easy, easy, on grass or dirt.

Thoughts: You’ll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well and hang out with
your friends.