XC Training
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Week #Mondays DateMonday TuesdayWednesdayThursdayFridaySaturdaySunday Mileage
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18/20NO PRACTICENO PRACTICELong Run 45-55
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28/27 12-15 Tempo - 5 EZ- 12-15 Tempo Varsity Meet @ 6 PM Long Run 45-55
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39/3Fartlek 6-8 x (3 on - 60-90 off) XC Course20-25 Tempo Mile repeats x 4-5 w/ 3:00 min rest @8k pace. Long Run 45-55
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49/10Hills - 6-8 x Plantation HillFartlek - 6-5-4-3-2-1 w/ 1/2 timed recoveryVarsity Meet @ 5:30 PMLong Run 45-55
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59/176 mile ProgressionHills TBD - waiting to see how muddy course is 12-20x400 w/ 60 sec rest @ 5k/3k pace. 20 only for the guys who are doing weekly 14+ long runs. most should be in the 12-16 range. first 8-12 at 5k pace then pick it up a bit. rec fields. walk jog recovery Hokie Half/Long Run45-55
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69/2420-25 Minute Tempo with last 3-5 quickerFartlek 3 x (4 on-2 off-2 on-2 off) +4 light strides up gradual hill XC CourseUNC - CH40-50
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710/16-8 x 1k @ 8k pace - 2 min restMichigan - 1600 @ 8k pace, 1200(1000) @ 5k pace, 800(600) @ 3k pace 400 @ mile pace, 400 Chasedown. Start at 200m mark, rest is a jog from finish out of track and across the street then a 1k tempo/steady around lane then a jog back onto the track. continuous running Long Run 45-55
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810/830 min Tempo Plantation Hills - 6-8 full length + 2-4 reps of 1/2 length (~30 seconds) Long Run - Reduce Distance 45-55
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910/158 x 800 w/ 2 minute rest. start at 8k pace then pick it up halfway through 1200 Hard - 10 minute tempo - 1200 Hardoff or ezoff or ez FALL BREAK/ Travel to PAREGIONALS @ Lehigh 40-50
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1010/22Mile repeats x 4-5 w/ 3:00 min rest - done at rec fields Fartlek - 2x90, 4x60, 4x30, 4x15, 1:1 time rest - xc courseStrides UVA INVITE45-55
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1110/29Strides 20 minute tempo at Foxridge. Last aerobic effort 9 x 400 w/ full recovery (sets of 3 with last set at mile pace)OffEasy (8-9)30-40
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1211/5Race Prep Race PrepRace prep off or ezoff or ez Travel to KYNIRCA NATIONALS @ KY20-25
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Pace ChartTempo Paces
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Recovery SLOW - 60-65% of 5k pace
Tempo pace to the left is the pace for a 20-25 minute tempo
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Aerobic - long run pace
4-10 seconds slower than steady. dependent on fitness
for workouts where you go farther slow it up by 5 seconds/mile for every 5 minutes of running
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Steady
4-5 seconds faster than Aerobic
same goes for workouts that have smaller intervals - increase pace by 5 seconds/mile for every 5 minutes
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Tempo
4-5 seconds faster than steady
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8k Pace
4-5 seconds faster than tempo
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5k Pace
4-5 seconds faster per 400 than 8k pace
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3k Pace
4-5 seconds faster per 400 than 5k pace
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