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Summer Miles for Varsity and for JV

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)

 

   
Author: Craig Chasse   E-Mail: cjchasse@fcps.edu