AT&F / SAUCONY 2009 SUMMER XC TRAINING PROGRAM - Week 8: Here comes the cross country season ...

Week 8: Here comes the cross country season ...

High schoolers: You’ll start school within a couple of weeks, college runners have
a month to go. Juniors and seniors can handle the 2 or 3 easy morning runs, and
college runners, depending on their standards, should be able to handle 3morning
runs aweek.

Monday,Wednesday, Friday: 45–50minutes easy running,warmup,
cool down, 8 times 150 yards strideouts, relax, easy on the grass.

Tuesday: 1mile warmup, tempo run, 1mile cool down. Here’s how the workout goes: Run 20minutes
at half-minute per mile slower than your present mile pace for a 5K. So if you
can run 18:30 for 5K now, that means a 6:00 pace plus 30 seconds, or a 6:30 per
mile pace.Warm up, cool down.

Thursday:Warmup, 1mile, hill repeat, 7 repeats, 200 yards, uphill, 200 yards, jog
downhill, 1mile easy, cool down.At bottomof 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, 60–65 minutes, easy, easy, on grass or dirt with friends.