2016 Boys' Cross Country Summer Training

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1	2016 Summer Training Program
2	VHHS Boys' Cross Country		Camp days shaded
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4	Day	Workout	Workout Notes
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6	Mon, Jun-13	4-mi base run	All base running should be done at about 65% to 75% of VO2max (see chart)
7	Tue, Jun-14	4-mi base run, plus body core	Body Core Workout
8	Wed, Jun-15	6-mi 'long' run
9	Thu, Jun-16	2-mi w/u, 6 x 200m hill, 2-mi easy	make sure w/u is 'active', do some quick strides, hill should be 2-3% incline (like a highway on ramp), jog back down
10	Fri, Jun-17	5-mi base run, plus body core
11	Sat, Jun-18	5-mi base run
12	Sun, Jun-19	4-mi base run
13	Week 1 Total	35
14	Mon, Jun-20	5-mi base run
15	Tue, Jun-21	2-mi w/u, 2-mi VO2max run, 2-mi easy	this should be a 100% effort, will use time (date pace) to set workout targets going forward
16	Wed, Jun-22	5-mi base run, plus body core
17	Thu, Jun-23	7-mi 'long' run
18	Fri, Jun-24	2-mi w/u, 6 x 200m hill, 2-mi easy	make sure w/u is 'active', do some quick strides, hill should be 2-3% incline (like a highway on ramp), jog back down
19	Sat, Jun-25	Rest - no running
20	Sun, Jun-26	6-mi base run, plus body core
21	Week 2 Total	35
22	Mon, Jun-27	6-mi base run
23	Tue, Jun-28	2-mi w/u, 4-mi tempo run, 2-mi easy	See chart for pace - 85%
24	Wed, Jun-29	8-mi long run, plus body core
25	Thu, Jun-30	2-mi w/u, 7 x 200m hill, 3-mi easy	make sure w/u is 'active', do some quick strides, hill should be 2-3% incline (like a highway on ramp), jog back down
26	Fri, Jul-1	7-mi base run, plus body core
27	Sat, Jul-2	Rest - no running
28	Sun, Jul-3	5-mi base run
29	Week 3 Total	40
30	Mon, Jul-4	5-mi base run
31	Tue, Jul-5	2-mi w/u, 3 x 1-mi @ VO2max, 2-mi easy	Use time from 2-mi VO2max run to determine pace, e.g., if ran 11:00 min for 2-mi, pace is 5:30 for mile repeats
32	Wed, Jul-6	5-mi base run, plus body core
33	Thu, Jul-7	9-mi long run
34	Fri, Jul-8	2-mi w/u, 7 x 200m hill, 3-mi easy	make sure w/u is 'active', do some quick strides, hill should be 2-3% incline (like a highway on ramp), jog back down
35	Sat, Jul-9	5-mi base run, plus body core
36	Sun, Jul-10	7-mi base run
37	Week 4 Total	45
38	Mon, Jul-11	6-mi base run, plus body core
39	Tue, Jul-12	2-mi w/u, 5-mi tempo run, 2-mi easy	See chart for pace - 85%
40	Wed, Jul-13	10-mi long run	add 6 x 80m strides
41	Thu, Jul-14	2-mi w/u, 7 x 200m hill, 3-mi easy	make sure w/u is 'active', do some quick strides, hill should be 2-3% incline (like a highway on ramp), jog back down
42	Fri, Jul-15	8-mi base run	add 6 x 80m strides
43	Sat, Jul-16	6-mi base run, plus body core
44	Sun, Jul-17	5-mi base run
45	Week 5 Total	50
46	Mon, Jul-18	Rest - no running
47	Tue, Jul-19	2-mi w/u, 2-mi VO2max run, 2-mi easy	this should be a 100% effort, will use time (date pace) to set workout targets going forward
48	Wed, Jul-20	7-mi base run, plus body core
49	Thu, Jul-21	9-mi long run	add 6 x 80m strides
50	Fri, Jul-22	7-mi base run, plus body core
51	Sat, Jul-23	7-mi fartlek run	1-mi easy, 5 miles of fartlek with 10 pickups of various distances, 1-mi easy
52	Sun, Jul-24	8-mi base run	add 6 x 80m strides
53	Week 6 Total	45
54	Mon, Jul-25	7-mi base run, plus body core
55	Tue, Jul-26	2-mi w/u, 12 x 400m, 2-mi easy	400m target is 5k race pace (see chart), 15-sec rest between reps
56	Wed, Jul-27	9-mi long run, plus body core	add 6 x 80m strides
57	Thu, Jul-28	2-mi w/u, 10 x flying 30s, 4-mi easy
58	Fri, Jul-29	2-mi w/u, 4 x 1-mi @ VO2max, 2-mi easy
59	Sat, Jul-30	7-mi base run, plus body core	add 6 x 80m strides
60	Sun, Jul-31	Rest - no running
61	Week 7 Total	45
62	Mon, Aug-1	2-mi w/u, 5 x 400m, 2-mi easy	pace is 85% of 400m PR, 90-sec rest
63	Tue, Aug-2	6-mi base run, plus body core
64	Wed, Aug-3	2-mi w/u, 5-mi tempo run, 2-mi easy	See chart for pace - 85%
65	Thu, Aug-4	9-mi long run	add 6 x 80m strides
66	Fri, Aug-5	2-mi w/u, 6 x 300m, 2-mi easy	pace is almost 100%, 8-min recovery, can be done on grass
67	Sat, Aug-6	Rest - no running
68	Sun, Aug-7	7-mi base run, plus body core	add 6 x 80m strides
69	Week 8 Total	45
70	Mon, Aug-8	7-mi base run
71	Tue, Aug-9	2-mi w/u, 6 x 200m hill, 3-mi easy
72	Wed, Aug-10	First Day of Cross Country Practice	2-mi Time Trial for guys who have trained all summer
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