Hard to believe we're already into July, only 5 more weeks before official XC season starts!
Let's keep up the great work ethic we've had from most of you this summer! One of the best predictors for success in XC is consistent training with your XC teammates!
Week 5 - July 4 - July 10
Group A Boys
Mon - 7 miles (Fartlek) 2 sets - 1st set -14 min (1 min hard/1 min jog) 5 - min Jog then - 2nd set - 10 min ( 30 sec hard/30 sec jog).
Tue - 8 miles
Wed - 7 miles - 8 x short hills
Thur - 8 miles
Fri - 10 miles
Sat - 5 miles
Sun - Optional 3 -4 miles - Total for week - 45 miles
Week 5 - July 4 - July 10
Group B Boys
Mon - 6 miles (Fartlek) same as Group A Boys except 1st set 12 min/2nd set 8 min
Tue - 7 miles
Wed - 6 miles - 8 x short hills
Thur - 7 miles
Fri - 8 miles
Sat - 5 miles
Sun - Optional 3 -4 miles - Total for week - 39 miles
Week 5 - July 4 - July 10
Group A Girls
Mon - 6 miles ( Fartlek) - Same as Group A boys except 1st set -12 min and 2nd Set 8 min
Tue - 6 miles
Wed - 6 miles - 8x short hills
Thu - 6 miles
Fri - 7 miles
Sat - 5 miles
Sun - Optional 3-4 miles - Total for week - 36 miles
Group B Girls
Mon - 5 miles (Fartlek) 1st set - 10 min -(1 min hard/1 min jog) Jog 5min then, 2nd set - 6 min (30 sec hard/30 sec jog)
Tue - 6 miles
Wed - 5 miles - 8x short hills
Thu - 5 miles
Fri - 7 miles
Sat - 4 miles
Sun - Optional 3-4 miles - Total for week - 32 miles
Week 5 July 4-10
Group C
Mon - 4 miles (Fartlek) 1 set only - 10 minutes -1 min hard/1 min jog)
Tue - 5 miles
Wed - 4 miles - 8x short hills
Thu - 4 miles
Fri - 6 miles
Sat - off
Sun - Optional 3-4 miles - Total for week - 23 miles