Women's Fall XC Training Program
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Weekly Total MileageSunday's Date ->SundayMondayTuesdayWednesdayThursdayFridaySaturday
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41August 27Easy 9-12Easy 3-5Easy 3-5Easy 3-5Easy 3-5Easy 3-5Off or Cross Train 30-60 MInutes or Easy 4
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47September 3Easy 9-12Easy 3-51 mile warmup, 2k, 2x 800, 4x 400 hills, 1 mile cooldown (Optional 2-a-day: Easy 3)Easy 3-51 mile warmup, 3 mile tempo, 1 mile cooldown (Optional 2-a-day: Easy 3)Easy 3-5Off or Cross Train 30-60 MInutes or Easy 4
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52September 10Easy 9-121 mile warmup, ladder (800, 1200, 1600, 1200, 800, jog 1/2 distance between each leg; continuous), 1 mile cooldownEasy 3-61 mile warmup, 3 miles with 3x 800m pickup race pace, 1 mile cooldown (Optional 2-a-day: Easy 3)Easy 3-61 mile warmup, 5-6 tennis court hills, 1 mile cooldown (Optional 2-a-day: Easy 3)Off or Cross Train 30-60 MInutes or Easy 4
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47September 17Easy 9-12Easy 3-61 mile warmup, 5x 1000m, 1 mile cooldownEasy 3-61 mile warmup, 3x 2 mile repeats (goal 6k pace with 2 min rest), 1 mile cooldownEasy 3Easy 4-6
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45September 24Easy 9-101.5 mile warm up, 4-5 water tower hills, 1.5 mile cooldownEasy 3-61 mile warmup, 6x split 600m (400m hard, jog, 200m hard), 1 mile cooldown (Optional 2-a-day: Easy 3)3-6 easyEasy 3 + stridersUNC Charlotte Meet
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41October 1Easy 8-10Easy 4-51 mile warmup, 1 mile tempo, 1 mile moderate, 1 mile tempo, 1 mile all out, 1 mile cooldownEasy 4-61 mile warmup, 6-7 tennis court hills, 1 mile cooldownEasy 3 + stridersUVA Meet
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38October 8Easy 8-101 mile warmup, 3 mile fartlek, 1 mile cooldownEasy 4-61 mile warmup, 6x800, 1 mile cooldownEasy 4-6Easy 3 + stridersEasy 3-5 (Fall Break)
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42October 15Easy 7-10Off or Cross Train 30-60 MInutes or Easy 41 mile warmup, 3 mile tempo, 1 mile cooldownEasy 3-61 mile warmup, 2k, 2x 1200m, 4x 400m hill, 1 mile cooldownEasy 4-5Lehigh Regionals Race
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35October 22Easy 7-101 mile warmup, 5x 1000m, 1 mile cooldownEasy 3-61.5 mile warmup, 4 water tower hills, 1.5 mile cooldownEasy 3-4Easy 3 + stridersOff or Cross Train 30-60 MInutes or Easy 4
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28October 29Off or Cross Train 30-60 MInutes or Easy 4Easy 3-41 mile warmup, 3 mile tempo, 1 mile cooldownEasy 4-51 mile warmup, 2x 1 mile, 4x 400m hills, 1 mile cooldownEasy 3-4Off or Cross Train 30-60 MInutes or Easy 4
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24November 5Easy 5-71 mile warmup, 2x 800m, 2x 400m, 2x 200m, 1 mile cooldownEasy 3-41 mile warmup, 2x 600m, 2x 200m, 1 mile cooldownEasy 3-4Easy 2-3 + 4 x striders OR OFFNationals!
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Blue: Base Building
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Red: Workouts
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*Tempos: should be 60 - 180 seconds slower than goal 6k pace
Purple: Recovery
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Green: Taper
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*Fartleks: your on should be as hard as you can go for that time and the off should be a very slow jog
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