Home AT&F / SAUCONY 2009 SUMMER XC TRAINING PROGRAM - Week 10: Early season ...

High school starts quickly with a couple of races a week, so use those early races to get into shape; continue to build speed.

Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150-yard strideouts, easy on the grass.

Tuesday: 1 mile warm up, 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 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.Warmup, cool down.

Thursday:Warmup, 1 mile, hill repeat, 8 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. Or, if a race happens on Thursday and Saturday, finish up with the 10 times 150 yards and cool down.

Saturday: Easy 30-minute run, or a race of 5K for high schools, 8K for college.

Sunday: Long, easy run, 65–70minutes, easy, easy, on grass or dirt with friends.