Saucony Summer XC Training Features
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.
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,
AT&F / SAUCONY 2009 SUMMER XC TRAINING PROGRAM -Week 7: Getting in the groove ...
Week 7: Getting in the groove ...
Monday,Wednesday, Friday: 45–50minutes easy running, warmup, 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 halfminute
per mile slower than your present mile pace for a 5K. So if you can run
AT&F / SAUCONY 2009 SUMMER XC TRAINING PROGRAM -Week 6: Midway through the summer ...
Week 6: Midway through the summer ...
Monday,Wednesday, Friday: 45–50minutes easy running, warmup, cool
down, 8 times 150 yard strideouts, easy on the grass.
Tuesday: 1mile warmup, 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 a 5K. So if you can run 18:50 for 5K now,
AT&F / SAUCONY 2009 SUMMER XC TRAINING PROGRAM -Week 5: We’re getting on track
Week 5: We’re getting on track. Make sure you stay focused on the goals.
You’re starting to get fit, you run faster, you feel fitter.
Monday,Wednesday, Friday: 45–50minutes easy running, warmup, cool
down, 8 times 150 yard strideouts, easy on the grass.
Tuesday: 1 milewarm up, tempo run, 1 mile cooldown. Here’s how the workout goes: Run
Home AT&F / SAUCONY 2009 SUMMER XC TRAINING PROGRAM - Week 4 The training gets tough ...
Week 4 you should be running at a better pace than your start and noting that your tempo runs
are more fun. You’re getting into a groove. Do the tempo runs and hill runs with teammates, the
hard workouts are easier this way.
Monday,Wednesday, Friday: 40–45 minutes easy running, warm up, cool down.
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.
AT&F / SAUCONY 2009 SUMMER XC TRAINING PROGRAM - Week One
Week 1: Summer training begins ...
Before you begin your training ...
Summer training is the key to success, not only in cross country next fall, but also your spring track season. The keys are to build yourself up, both physically
andmentally.We at AT&Fmet with the folks at Saucony to help promote this program. Here’s what we’re going to do:We’ll provide you with 12 weeks
FAM ON THE RUN
