Runners wanting to help themselves and the team to possible entries in the State XC meet will follow the schedule below during the summer of 2015 and be ready for the 2015 season when camp starts in August. (This program was adapted from one created by Steve Telaneus and Stephenie Jordan and as presented in their book "Developing a Successful Cross Country Program: The Complete Guide from A to Z," and is reproduced here with their permission.)
Middle School runners see suggested summer work out schedule at the end of the high school program.
Length of training: 13 weeks (divided into two phases)
Training Phase: General Preparation Duration: Eight Weeks
Workout emphasis: Endurance pace runs (EPR), intro steady state (SS), into and increase hill work, occasional speed
Week 1 May 18-24
Sunday: OFF Monday: EPR, 4 miles Tuesday: EPR, 4 miles Wednesday: EPR, 5 miles (hills) Thursday: Recovery Run (RR), 4 miles Friday: EPR, 5 miles Saturday: Rest
Week 2: May 25-31
Sunday: OFF Monday: EPR, 5 miles Tuesday: EPR, 3 miles Wednesday: EPR, 5 miles Thursday: EPR, 3 miles Friday: EPR, 5 miles (hills) Saturday: RR, 3 miles
Week 3: June 1-7 Sunday: Off Monday: EPR, 6 miles, 2 x 100 meters (m) Tuesday: RR, 4 miles Wednesday: EPR, 7 miles (hills), 2 x 100 m Thursday: RR, 4 miles Friday: Steady State Run, 5 miles, 2 x 150 m Saturday: EPR, 3 miles
Week 4: June 8-14 Sunday: Off Monday: SS, half-mile warm-up (wu), three miles @ SS, one mile, three miles @ SS, half- mile cool-down (cd), 3 x 100m
Tuesday: RR, 5 miles (mi) Wednesday: EPR, 8 mi, 3 x 100 m Thursday: RR, 5 mi Friday: SS, 2 mi WU, 4 mi @ SS, (hills), 3 x 100 Saturday: EPR, 6 mi
Week 5 June 15-21
Sunday: Off Monday: EPR, 8 mi (hills), 4 x 100 m Tuesday: RR, 5 mi Wednesday: EPR, 8 mi (hills), 4 x 100 m Thursday: RR, 5 mi Friday: SS, 2 miWU, 5 me @ SS, 2 miCD Saturday: EPR, 7 mi
Week 6: June 22-28
Sunday: Off Monday: EPR, 9 mi (hills), 5 x 100 m Tuesday: RR, 5 mi Wednesday: am; SS, 2.5 miWU, 6 mi @ SS (hills), 2.5 mi CD; pm; 5 mi (varsity runners) Thursday: RR, 5 mi Friday: EPR, 10 mi, 5 x 100 Saturday: EPR, 9 mi
Week 7: June 29-July 5
Sunday: Off Monday: a.m., EPR 10 mi, 6 x 100 m; p.m. EPR 5 mi (varsity only) Tuesday: RR, 6 mi Wednesday: a.m. EPR 9 mi (hills); p.m. EPR 6 mi (varsity runners) Thursday: RR, 6 mi Friday: EPR, 10 mi, 6 x 100 m Saturday: EPR, 6 mi
Week 8: July 6-12
Sunday: Off Monday: a.m., EPR 12 mi (hills), 4 x 100 m; p.m. EPR 7 mi (varsity runners) Tuesday: RR, 6 mi Wednesday: Off Thursday: EPR 9 mi Friday: SS, 1 mi WU, 7 mi @ SS, 1 mi CD, 4 x 100 m Saturday: EPR 12 mi
Training Phase: Specific Prep Duration: 5 weeks Purpose: Maintain mileage base, continue to build strength (hills) speed endurance, quicken the pace on all runs
Workout emphasis: Endurance Pace runs (EPR), steady state (SS), hills-speed and longer runs
Week 9 July 13-19
Sunday: Off Monday: SS, 2 miWU (3mi-3mi-3mi) w/ 4 minutes rest in between, 2 mi CD (hills) Tuesday: RR, 6 mi Wednesday: a.m., EPR 10 mi (hills), 4 x 200 m Thursday: RR 6 mi Friday: EPR 8 mi, 4 x 200 Saturday: EPR, 10 mi
Week 10: July 20-26
Sunday: EPR, 7 mi Monday: a.m. SS 2 miWU, 4mi-4mi with five minutes rest in-between, 2 midCD (hills); p.m. EPR 4 mi (varsity runners)
Tuesday: RR 7 mi Wednesday: a.m., EPR, 10 mi, 5 x 200m; p.m., EPR 8 mi (varsity runners) Thursday: RR , 6 mi Friday: EPR 9 mi, 5 x 200 m Saturday: EPR 11 mi
Week 11: July 27-August 2
Sunday: Off Monday: SS, 2miWU, 7mi @ SS (hills), 2 miCD, 4 x 200 m Tuesday: RR, 7 mi Wednesday: EPR 10 mi, 8 x 100m Thursday: RR 7mi Friday: EPR, 10 mi, 4 x 200 Saturday: EPR 10 mi
Week 12: August 3-August 9
Sunday: off Monday: a.m. EPR, 10 mi (hills), 5 x 200 m; p.m. EPR 5 mi (varsity runners) Tuesday: RR 7 mi Wednesday: a.m., SS, 2miWU, 3mi-3mi-3mi with five minutes rest in-between, 2 miCD; p.m. EPR 4 mi (varsity runners) Thursday: RR 6 mi (first day of XC camp) Friday: EPR 8 mi (hills), 4 x 200m (second day of XC camp) Saturday: EPR 10 mi
Week 13: August 10-16
Sunday: RR, 7 mi Monday: First day of XC practice prior to start of school; a.m. SS, 1 miWU, 4mi-4mi with five minutes in-between, 2 miCD; pm EPR 5 mi, strength training
Tuesday: RR, 9th grade & 1st timers, 3 mi; grades 10-12, 5 mi, Ultimate Frisbee Wednesday: a.m.,EPR 9th & 1st, 3 mi hills; 10-12, 5 mi hills Thursday: RR 9th & 1st 4mi; 10-12, 6 mi Friday: EPR, 9th & 1st 5 mi hills; 10-12, 8 mi (hills), 6 x 200 m Saturday: EPR 10 mi
Suggested Summer Workout
Schedule for Middle School
Cross Country Runners
June-every other day, 15 minutes of warm-up stretching; then run at cross country race speed, non-stop for 20 minutes.
July-first 15 days; every other day, 15 minutes of warm-up stretching; then run at cross country race speed, non-stop for 22 minutes; then a slow jog for 8 minutes.
July 15-31, every other day, 15 minutes of warm-up stretching; then run at cross country race speed, non-stop for 25 minutes, then a slow jog for 10 minutes.
August 1 until beginning of cross country camp; every day, 15 minutes of warm-up stretching, then run at ½ cross country race speed for 30 minutes, non-stop; then a slow jog for 10 minutes.
DURING THE SUMMER, MAKE SURE YOU HYDRATE (DRINK AT LEAST 8, 8 OUNCE CLASSES OF WATER A DAY OR MORE).
DO NOT RUN IN THE HEAT OF THE DAY. RUN DURING THE COOL PART OF THE DAY, USUALLY EARLY MORNING.
RUN WHERE IT IS SAFE. HIGH SCHOOL COURSE, OR HIGH SCHOOL TRACK
IF YOU HAVE ANY QUESTIONS, CALL COACH ENTIN AT 515-293-0927