Cross Country CampPreparation

Week of May 24th

  • Sunday – Off/Cross Train
  • Swim, Bike, Hike, etc.
  • Monday - 20-40 min run
  • Try to improve the training pace (should be bit faster by now)
  • Tuesday –20 minute “tempo” effort
  • Repeat week one, make this one better
  • Wednesday – Recovery run (20 min)
  • Keep the pace honest, but take it easy
  • Thursday – Hill day
  • Warm-up
  • Hill 200m 6-8, Hill 200m 4-6 Repeats
  • Recover on the way down
  • 10min cool-down
  • Friday – Recovery Run (30 min)
  • Keep the pace honest, but take it easy
  • Saturday – Long Run 40-60 min
  • Pick a pace you can maintain

Week of May 31st

  • Sunday – Off/Cross Train
  • Swim, Bike, Hike, etc.
  • Monday - 30-40 min run
  • Tuesday – 45 min Run
  • Wednesday – Recovery run (20 min)
  • Keep the pace honest, but take it easy
  • Thursday – Fartlek (30 min)
  • 10 min training pace
  • 3 min 5k pace, 2 min recovery
  • 2 min 2mile pace, 1 min recovery
  • 1 min 1 mile pace, 1 min recover
  • 10 min training pace
  • Friday – Recovery Run (30 min)
  • Keep the pace honest, but take it easy
  • Saturday – Long Run 45-70 min
  • Pick a pace you can maintain

Week of June 7th

  • Sunday – Cross Train
  • Swim, Bike, Hike, etc.
  • Monday - 30-40 min run
  • Tuesday – 3 mile tempo
  • Keep up same pace for entire run, faster than a run, slower than a race.
  • Try to go a little faster than the time before
  • Wednesday – Recovery run (20 min)
  • Keep the pace honest, but take it easy
  • Thursday –Speed day
  • Fartlek –
  • 10min warm-up
  • 5 x 1 min faster/1 min slower (no jogging)
  • 10min cool-down
  • Friday – Recovery Run (30 min)
  • Keep the pace honest, but take it easy
  • Saturday – Long Run 40-60 min
  • Pick a pace you can maintain

Week of June 14th

  • Sunday – Off
  • Monday - 30-40 min run
  • Tuesday – Mileage Run
  • – 45 min Run Training pace
  • Wednesday – Recovery run (20 min)
  • Keep the pace honest, but take it easy
  • Thursday – Hill day
  • Find a hill
  • Hill < 200m 6-8, Hill > 200m 4-6 Repeats
  • 10min warm-up
  • Recover on the way down
  • 10 min cool-down
  • Friday – Recovery Run (30 min)
  • Keep the pace honest, but take it easy
  • Saturday – Long Cross Train Effort
  • Run + Bike/Swim/Hike or just one 60 min +

Week of June 21st

  • Sunday – Off
  • Monday – 20-40 min run
  • Tuesday –20 minute “tempo” effort
  • Keep up same pace for entire run, faster than a run, slower than a race.
  • Get farther than the last time you did this, should be easier now
  • Wednesday – Recovery run (30 min)
  • Keep the pace honest, but take it easy
  • Thursday –Speed day
  • Fartlek –
  • 10min warm-up
  • 5 x 1 min faster/1 min slower (no jogging)
  • 10min cool-down
  • This should be easy by now
  • Friday – Recovery Run (30 min)
  • Keep the pace honest, but take it easy
  • Saturday – Long Run 40-60 min
  • Pick a pace you can maintain, faster than before

Week of June 28th

  • Sunday –Off
  • Monday – 30 min run
  • Tuesday – Tempo Run
  • -- 20 min Tempo
  • Keep up same pace for entire run, faster than a run, slower than a race.
  • Get farther than the last time you did this, should be easier now
  • Wednesday – Recovery run (20 min)
  • Keep the pace honest, but take it easy
  • Thursday – 30 min run w/3 min pick-ups at 10min, 15min, 20min mark
  • Should be a little faster than tempo speed
  • Return to original pace, no jogging or stopping
  • Friday – Recovery Run (30 min)
  • Keep the pace honest, but take it easy
  • Saturday – Long Run 40-60 min
  • Pick a pace you can maintain
  • Week of July 5th
  • CAMP!!!