fallxcb.xlsx

	A	B	C	D	E	F	G	H
1	Training Program Augustana XC Running
2	Program B: For more experienced runners (4 runs/week or more for the last 3 months)
3	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
4	Aug-29	Fartlek, Step Ladder up to 80-100 and back, on XC course. Alt. 5-7 x 1min/2min intervals.	30 min easy	15 min jog + 5-6 x 1 min sprints (2 min jog rest) + 10 min jog	Easy 30 min with strides and technique exercises	35 min easy	Step Ladder to 100 and back. OR - 12 x 1 min	Long run 50-80 min
5	Sep-5	Fartlek, Step Ladder up to 80-100 and back, on XC course. Alt. 5-7 x 1min/2min intervals.	Easy 40 min	10 min jog + 10 x 45 second sprints (1 min jog rest) + 10 min jog	Off	Easy 35 min	MHC - Medicine Hat -or- Intervals 6 x 2 min xc (2 min recovery)	Long run 50-80 min
6	Sep-12	Fartlek, Step Ladder up to 80-100 and back, on XC course. Alt. 5-7 x 1min/2min intervals.	Easy 45 min	Intervals, 3 x (2min, 3min) with 2 min easy jog in betwen	Easy 45 min	Off	SAIT - Calgary	Long run 50-80 min
7	Sep-19	Fartlek, Step Ladder up to 80-100 and back, on XC course. Alt. 5-7 x 1min/2min intervals.	Easy 50 min	Hills 6-10 x ski hill in reverse from race course	Easy 45 min	Off	3 x 8 min threshold. 2 min jog recovery between each repetition	Long 70-90 min
8	Sep-26	Fartlek, Step Ladder up to 80-100 and back, on XC course. Alt. 5-7 x 1min/2min intervals.	Off	Hills 8-12 x ski hill in reverse from race course	Easy 45 min	Off	Concordia - Edmonton -or- Intervals 8 x 2 min xc (2 min recovery)	Long 70-90 min
9	Oct-3	Fartlek, Step Ladder up to 80-100 and back, on XC course. Alt. 5-7 x 1min/2min intervals.	Easy 40 min	Hills 8-12 x ski hill in reverse from race course	Easy 45 min	Off	3-4 x 10 min threshold (2-3 min jog recovery) or 35 min steady tempo run	Long 70-90 min
10	Oct-10	Fartlek, Step Ladder up to 80-100 and back, on XC course. Alt. 5-7 x 1min/2min intervals.	Easy 40 min	Hills 8-12 x ski hill in reverse from race course	Easy 45 min	Off	St. Mary's - Calgary	Long 70-90 min
11	Oct-17	Race pace intervals - 5 x 3 min on the 1 km loop. 2 min jog in between.	Easy 50 min	Mixed Workout: 4 x 1 km at Threshold + 2 x 1 km at race pace + 5 x 200	Easy 40 min	Off	Ladder: 5-4-3-2-1 minutes (optionally you can do 3 additional 1 minute intervals) - recovery for all intervals is 2 min easy jog	Long 70 min
12	Oct-24	Fartlek, Step Ladder up to 80-100 and back, on XC course. Alt. 5-7 x 1min/2min intervals.	Easy 40 min	2 x 1 km Threshold with 2 min jog recovery. 6 x 45 seconds with 2 min jog recovery.	Easy 30 min	Off	Race ACAC Champs	50 min easy
13	Oct-31	Fartlek, Step Ladder up to 80-100 and back, on XC course.	Easy 40 min	Ladder - 1 min + 2 min + 3 min + 4 min + 3 min + 2 min + 1 min (1-2 min easy jog/walk in between)	Easy 40 min	Off	15 min warmup 2 x 8 min tempo with 2 min jog recovery 10 min cooldown	40 min easy
14	Nov-7	35 min easy	Ladder: 2 min + 3 min + 4 min + 3 min + 2 min (2 min easy jog/walk in between)	Easy 30 min	Easy 25 min	Off	Nationals
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