Madison Cross Country Summer Schedule First Practice 8/5/19 7am
Goal: to be in good cardiovascular shape by the beginning of the season
This is for Varsity and Varsity B runners, the JV kids should be on the low end of the range with one less mile each day, maybe 2 miles less on the long run.
Abbreviations: 1 up means 1 mile warmup, 1 down means 1 mile cool down
Week
|
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
Sun
|
6/3-9
|
3-4
|
4-5
|
3-4
|
Off or
2-3
|
4-5
|
7 mile Long Run
|
Off
Weekly Total (21-26)
|
6/10-16
|
3-4
|
1 mile up then 30 min Hilly Run then 1 mile down
|
2-4
|
3-4
State Start option 1
|
3
|
7-8 miles
|
Off
Weekly Total (23-29)
|
6/17-23
|
4-5
|
4.5-6
|
3-4
|
3-4
|
3-4
|
8-9 miles
|
Off
Weekly Total (26-32)
|
6/24-30
|
4-5
|
1 up
2-3Tempo
1 down
|
3-4
|
4-5
|
3-4
|
8-9 miles
|
Off
Weekly Total (26-32)
|
7/1-7
Down Week
|
3-4
|
4.5-5
|
3-4
|
3-4
|
4-5
|
8 miles
|
Off
Weekly Total (25-30)
|
7/8-14
|
4-5
|
1 up 2-2.5 Tempo
1 down or 30 minute hilly run at a moderate pace
|
4-5
|
4-5.5
+ 4 strides
|
4-5
|
9-9.5 miles
|
Off
Weekly Total (30-36)
|
7/15-21
|
5-6
+ 4 strides
|
4.5-6
|
4
|
5-6
+ 4 strides
|
4-5
|
9-10 miles
|
Off
Weekly Total (33-39)
|
7/22-28
|
5-6
+ 4-6 strides
|
1-2 up
4 hilly cut-down tempo 1-2 down
|
4-6
|
4-5
+ 4-6 strides
|
4-6
|
9-11 miles
|
Off
Weekly Total (32-42.5)
|
7/29-8/4
Down Week
|
5
+ 4-6 strides
|
4-8
|
5-6
|
5-6
+ 4-6 strides
|
4-5
|
9-10 miles
|
Off
Weekly Total (34-40)
|
Our fall fundraiser is to help at the All-comer Track meets at Edison HS on 8/18, Wakefield HS on 7/27 plus at TC Williams Aug 31 & Sept. 1 www.pvtc.org there will be a signup genius sent by email.
CROSS-TRAIN: do any alternate aerobic activity, so substitute this in 1-2 days per week based on how you are feeling. Try to pick something that is low impact so your knees get a break from the pounding of running. (swim, bike, exercise bike or other exercise machines) Try to keep your heart rate around 140-165 for this type of exercise
(a pace that you can still talk to others at, but not too slow)