Madison Cross Country Summer Schedule
Freshman Workouts
Goal: to be in good cardiovascular shape by the beginning of the season
Week
|
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
Sun
|
6/3-9
|
20-25 minutes
|
Day Off
|
CROSS-TRAIN 30 minutes
|
Day Off
|
20-35 minutes
|
CROSS-TRAIN 30 minutes
|
Day Off
|
6/10-16
|
25-30 minutes
|
Day Off
|
CROSS-TRAIN 30 minutes
|
Day Off
|
25-30 minutes
|
CROSS-TRAIN 35 minutes
|
Day Off
|
6/17-23
|
25-30 minutes
|
Day Off
|
CROSS-TRAIN 35 minutes
|
Day Off
|
25-30 minutes
|
CROSS-TRAIN 35 minutes
|
|
6/24-30
|
25-30 minutes
|
Day Off
|
CROSS-TRAIN 35 minutes
|
20-25 minutes
|
25-30 minutes
|
CROSS-TRAIN 40 minutes
|
Day Off
|
7/1-7
Down Week
|
25-30 minutes
|
Day Off
|
CROSS-TRAIN 40 minutes
|
25-30 minutes
|
25-30 minutes
|
CROSS-TRAIN 40 minutes
|
Day Off
|
7/8-14
|
30-35 minutes
|
Day Off
|
CROSS-TRAIN 40 minutes
|
25-30 minutes
|
25-30 minutes
|
CROSS-TRAIN 45 minutes
|
Day Off
|
7/15-21
|
30-35 minutes
|
Day Off
|
CROSS-TRAIN 45 minutes
|
25-30 minutes
|
30-35 minutes
|
CROSS-TRAIN 45 minutes
|
Day Off
|
7/22-28
|
30-35 minutes
|
Day Off
|
CROSS-TRAIN 45 minutes
|
30-35 minutes
|
30-35 minutes
|
CROSS-TRAIN 50 minutes
|
Day Off
|
7/29-8/4
Down Week
|
30-35 minutes
|
25-30 minutes
|
CROSS-TRAIN 50 minutes
|
20-25 minutes
|
30-35 minutes
|
CROSS-TRAIN 50 minutes
|
Day Off
|
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 pace that you can still talk to others at, but not too slow
First Practice Monday, August 5th 7am at Nottoway Park
Meet near the flag pole by the bathrooms turn in all forms in July