2019 XC Training Plan
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2019 Distance Team Training Plan (Cross Country)
6 Honest Serving Questions
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TemplateSundayMondayTuesdayWednesdayThursdayFridaySaturdayWhat
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PrehabWhy
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Warm UpWhen
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RunHow
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Cool DownWhere
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RehabWho
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6/9 - 6/15 VolumeSundayMondayTuesdayWednesdayThursdayFridaySaturday (8 miles)What
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PrehabWhy
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Warm UpSkipsMyrtle, Hips, BandsLunge Matrix, Hips, Bands, Foot DrillsWhen
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RunFire Fighters Park or Old Chicago w/ 2 stridesJuniors & Seniors - 30 mins of non impact (elliptical, bike, or swim)Fire Fighters Park or Uno w/ 2 stridesJuniors & Seniors - 30 mins of non impact (elliptical, bike, or swim)Trailside Park Run/ Game Day behind PomonaEither Saturday or Sunday: Juniors & Seniors - 30 mins of non impact (elliptical, bike, or swim)How
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Cool DownCore/ Strength ProgramCoreCore/ Strength ProgramCoreCoreWhere
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RehabWho
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6/16 - 6/22SundayMondayTuesdayWednesdayThursdayFriday
Saturday (10.5 miles)
What
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PrehabWhy
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Warm UpMyrtle, Hips, Bands, Foot StabilitySkips, Hips, Bands, Lunge MartixMyrtle, Foot Drills, Hips, BandsWhen
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RunUno or Woodrun Park w/ 2 stridesJuniors & Seniors - 30 mins of non impact (elliptical, bike, or swim)HS: Uno or a Double, 1st Yr: Woodrun Park, 2 stridesJuniors & Seniors - 30 mins of non impact (elliptical, bike, or swim)Trailside Park w/ Grass Loop - Game Day behind PomonaEither Saturday or Sunday: Juniors & Seniors - 30 mins of non impact (elliptical, bike, or swim)How
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Cool DownS&C, Form DrillCoreS&C, CoreCoreWhere
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RehabWho
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6/23 - 6/29 VolumeSundayMondayTuesdayWednesdayThursdayFridaySaturday (10 miles)What
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PrehabWhy
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Warm UpSkips, Hips, Bands, Foot DrillsMyrtle, Hips, Bands, Form DrillsSAM E2, Hips, Bands, Foot Drills, Foot Stability When
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RunThirsty Loop and 2 stridesJuniors & Seniors - 30 mins of non impact (elliptical, bike, or swim)Grass Loop FartLek (20 mins total)Juniors & Seniors - 30 mins of non impact (elliptical, bike, or swim)Half of an Old Chicago - Game Day behind PomonaEither Saturday or Sunday: Juniors & Seniors - 30 mins of non impact (elliptical, bike, or swim)How
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Cool DownSAM E1Modified CoreCore for the losing teamWhere
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RehabWho
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6/30 - 7/6 VolumeSundayMondayTuesdayWednesdayThursdayFridaySaturday (13 miles)What
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Warm UpWhy
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PrehabSAM H1, Hips, BandsSkips, Hips, Bands, Breathing DrillsMyrtle, Hips, BandsSAM H2, Hips, BandsWhen
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RunDouble Progression w/ two Ammons Cir. HillsPartner Run: Old Chicago progression w/ 2 stridesThirsty Loop Progression (1 Loop) w/ two ammons Cir. HillsJuniors & Seniors - 30 mins of non impact (elliptical, bike, or swim)Half of an Old Chicago - Game Day behind PomonaEither Saturday or Sunday: Juniors & Seniors - 30 mins of non impact (elliptical, bike, or swim)How
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Cool DownFoot Stability, Foot DrillsCoreLunge MatrixCore for Losing TeamWhere
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RehabWho
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7/7 - 7/13 VolumeSundayMondayTuesdayWednesdayThursdayFridaySaturday (16 miles)What
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PrehabWhy
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Warm UpSAM E2, Hips, BandsSAM H1, Hips, BandsSAM E1, Hips, Bands, Curb Pops, Form DrillsSkips, Hips, BandsWhen
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RunEither Saturday or Sunday: Juniors & Seniors - 30 mins of non impact (elliptical, bike, or swim)Triple Progression with 3 stridesAmmons Hill (x4-6) then finish Prowl RouteDouble Progression w/ 3 stridesJuniors & Seniors - 30 mins of non impact (elliptical, bike, or swim)sbbOld Chicago progression then Game day behind Pomona HSEither Saturday or Sunday: Juniors & Seniors - 30 mins of non impact (elliptical, bike, or swim)How
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Cool DownFoot Stabilty Core, Foot DrillsLunge MartixCore for the losing teamWhere
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RehabWho
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7/14 - 7/20 Pre-Comp PhaseSundayMondayTuesdayWednesdayThursdayFridaySaturday ( miles)What
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PrehabWhy
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Warm UpSAM H1, Hips, Bands, Breathing, Form, 2 StridesMyrtle, Hips, Bands, Foot StabilitySkips, Hips, Bands, FormMyrtle, Hips, Bands, Foot StabilityWhen
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RunEither Saturday or Sunday: Juniors & Seniors - 30 mins of non impact (elliptical, bike, or swim)1 mile time trial (For VO2Max) then 1/2 Old ChicagoTrailside Park to Nottingham Park then 15- 20 mins of continuous hills. ~100m in length Simms from Pomona Track progression (Double shamrock, uno shamrock, etc.)Juniors & Seniors - 30 mins of non impact (elliptical, bike, or swim)Old Chicago Progression then Game day behind Pomona HSEither Saturday or Sunday: Juniors & Seniors - 30 mins of non impact (elliptical, bike, or swim)How
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Cool DownFoot DrillsCoreLunge MatrixCore for the losing teamWhere
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RehabWho
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7/21 - 7/27 Pre-Comp PhaseSundayMondayTuesdayWednesdayThursdayFridaySaturdayWhat
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PrehabWhy
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Warm UpWhen
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RunEither Saturday or Sunday: Juniors & Seniors - 30 mins of non impact (elliptical, bike, or swim)Juniors & Seniors - 30 mins of non impact (elliptical, bike, or swim)Either Saturday or Sunday: Juniors & Seniors - 30 mins of non impact (elliptical, bike, or swim)How
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Cool DownWhere
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RehabWho
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7/28 - 8/3 Pre-Comp PhaseSundayMondayTuesdayWednesdayThursdayFridaySaturdayWhat
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PrehabWhy
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Warm UpWhen
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RunHow
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Cool DownWhere
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RehabWho
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Prehab
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Warm Up
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Run
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Cool Down
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Rehab
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Prehab
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Warm Up
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Run
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Cool Down
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Rehab
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Prehab
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Warm Up
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Run
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Cool Down
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Rehab
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Prehab
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Warm Up
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Run
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Cool Down
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Rehab
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