AT&F / SAUCONY 2009 SUMMER XC TRAINING PROGRAM - Week 3

Week 3: Training gets rolling ...

Goals: We’ll begin running 6 days a week and the 7 days a week can begin for juniors, seniors. For college athletes,
add a second run 3 times a week of 35–40 minutes of easy running on Monday, Wednesday and Friday.

Monday, Wednesday, Friday: 40–45 minutes easy running, warm up, cool down.

Tuesday: 1 mile warm up, tempo
run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present
mile pace for 5K. 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, 5 repeats, 200 yards, uphill, 200 yards, jog
downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed.

Saturday: Easy 30-minute run or a walk.

Sunday: Long, easy run, 50–55 minutes on grass or dirt, hang
with friends.