Home AT&F / SAUCONY 2009 SUMMER XC TRAINING PROGRAM - Week 11: Early season ...

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

Tuesday: 1 mile warmup, tempo run, 1 mile cool down. Here’s how the workout goes: Run 20 minutes at halfminute per mile slower than your present mile pace for a 5K. So if you can run 18 minutes for 5K now, that means a 5:50 pace plus 30 seconds, or a 6:20 per mile pace.Warmup, cool down.

Thursday:Warmup, 1mile, 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
cooldown.

Saturday: Easy 30 minute run, or race of 5K for high schools, 8K for college. Sunday: Long, easy run, 65–70 minutes, easy, easy, on grass or dirt with friends