Women's XC Summer Training Program 2017
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Weekly Total MileageSunday's Date ->SundayMondayTuesdayWednesdayThursdayFridaySaturday
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9May 28OffEasy 3Off or Cross Train for 30-45 minutesEasy 3Off or Cross Train for 30-45 minutesEasy 3Off
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12June 4OffEasy 3-4Off or Cross Train for 30-60 minutesEasy 3-4Off or Cross Train for 30-60 minutesEasy 3-4Off
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20June 11Cross Train 45-60 MinutesEasy 4-5 Off or Cross Train 30-60 minutes or Easy 3Easy 4-5Off or Cross Train 30-60 minutes or Easy 3Moderate 3-4Off
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20June 18Easy 3Moderate 4-5 Off or Cross Train 30-60 minutes or Easy 3Moderate 4-5Off or Cross Train 30-60 minutes or Easy 3Easy 3-4Off
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27June 25Easy 4Moderate 4-5 Easy 3Moderate 4-5Off or Cross Train 30-60 minutes or Easy 3Moderate 3-4Off or Cross Train 30-60 Minutes or Easy 3
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31July 2Easy 4-5Moderate 4Easy 4 (Optional 2-a-day: Easy 3)Easy 5Moderate 4Easy 3Off or Cross Train 30-60 Minutes or Easy 3
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35July 9Easy 5-6Moderate 4Easy 4-5 (Optional 2-a-day: Easy 3)Easy 6Moderate 4Easy 3Off or Cross Train 30-60 Minutes or Easy 4
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40July 16Easy 6-7Easy 3 (Optional 2-a-day: Easy 3)Easy 5 (Optional 2-a-day: Easy 3)Moderate 4-5Easy 6Moderate 5Off or Cross Train 30-60 MInutes or Easy 4
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41July 23Easy 6-8Easy 3-5 (Optional 2-a-day: Easy 3)Easy 5 with 4x1:30sec pickupsModerate 4-5Easy 5-71 mile warmup, 2 miles tempo, 1 mile cooldown (continuous)Off of Cross Train 30-60 MInutes or Easy 4
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44July 30Easy 7-10Easy 55 mile fartlek ladder (1 mile warmup; 45 on 1 off; 1 on 1:30 off; 1:30 on 2 off; 2:00 on 2:30 off; repeat twice, 1 mile cooldown) OR Moderate 5 (Optional 2-a-day: Easy 3)Easy 3-41.5 mile warmup, 2.5 mile tempo, 1 mile cooldown; OR moderate 5 (Optional 2-a-day: easy 3)Easy 5Off or Cross Train 30-60 MInutes or Easy 4
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46August 6Easy 9-101.5 mile warmup, 2.5 mile tempo, 1 mile cooldown; OR Moderate 5 (Optional 2-a-day: Easy 3)Easy 41.5 mile warmup, 3 miles with 6x1 min. pickups, 1.5 mile cooldown (Optional 2-a-day: Easy 3)Easy 5-61.5 mile warmup, 1 mile 5k pace, 1 mile moderate, 1 mile 5k pace, 2x400 hills or sprints if no hills, 1 mile cooldownOff or Cross Train 30-60 MInutes or Easy 4
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48August 13Easy 9-11Moderate 5-61.5 mile warm up, 5x1000 at 6k pace, 1.5 mile cooldown (Optional 2-a-day: Easy 3)Easy 5-61 mile warm up, 3 mile tempo, 1 mile cooldown (Optional 2-a-day: Easy 3)Moderate 3-4Off or Cross Train 30-60 MInutes or Easy 4
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46August 20Easy 9-111 mile warm up, 6x400 m hill (400 m up hard and 400 m down slow), 1 mile cooldown (Optional 2-a-day: Easy 3)Easy 51 mile warmup, 3 mile tempo, 1 mile cooldown; OR Easy 5 (Optional 2-a-day: Easy 3)Easy 51 mile warmup, 3 mile fartlek (alternate between 1:30 on/2:30 off and 2:30 on/4:00 off), 1 mile cooldown; OR Easy 3Off or Cross Train 30-60 MInutes or Easy 4
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41August 27Easy 9-12Classes Start!
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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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*Fartleks: your on should be as hard as you can go for that time and the off should be a very slow jog
Green: Taper
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