Hammond XC Summer Training Calendar

	A	B	C	D	E	F	G	H
1	Training for those who train over the summer
2
3	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
4	June 2021
5			1 .	2 .	3 .	4 .	4 .
6	6 .	7 .	8 .	9 .	10 .	11 .	12 .
7	13 .	14 .	15 .	16 .	17 .	18 .	19 .
8	20 .	21 Easy (3 M)	22 Easy (3 M)	23 Easy (2 M)/off	24 Easy (3 M)	25 Easy (3 M)	26 Easy (3 M)	PI, W1 (15-20)
9	27 Off	28 Easy (3 M)	29 Easy (3 M)	30 Easy (2 M)/off
10
11	July 2021
12					1 Easy (3 M)	2 Easy (3 M)	3 Easy (3 M)	PI, W2 (15-20)
13	4 Off	5 Easy (3 M)	6 Easy (3 M) + 6 strides	7 Easy (2 M)/off	8 Easy (3 M)	9 Easy (3 M) + 6-10 hill strides	10 Easy (3 M)	PI, W3 (15-20)
14	11 Off	12 Easy (3 M)	13 Easy (3 M) + 6 strides	14 4-6 x (1 on/ 3 off) fartlek (5 M)	15 Easy (3 M)	16 Easy (3 M) + 6-10 hill strides	17 Long (5 M)	PI, W4 (20-25)
15	18 Off	19 Easy (3 M)	20 Easy (3 M) + 6 strides	21 25-35 min progression (5 M)	22 Easy (3 M)	23 Easy (3 M) + 6-10 hill strides	24 Long (5 M)	PI, W5 (20-25)
16	25 Off	26 Easy (3 M)	27 Easy (3 M) + 6 strides	28 4-6 x (1.5/3.5) fartlek (6 M)	29 Easy (3 M)	30 Easy (3 M) + 6-10 hill strides	31 Long (5 M)	PI, W6 (20-25)
17
18	August 2021
19	1 Off	2 Easy (4 M)	3 Easy (4 M) + 6 strides	4 8-12 x 30 sec hills @ R (5 M)	5 Easy (4 M)	6 Easy (4 M) + 6-10 hill strides	7 40-60 min progression (L) (5 M)	PII, W1 (25-30)
20	8 Long/Off	9 Easy (4 M)	10 Easy (4 M) + 6 strides	11 2 x (2-2-4 @ R w/ equal jog rest) (5 M)	12 Easy (4 M)	13 Easy (4 M) + 6-10 hill strides	14 .	PII, W2 (25-30)
21	15 .	16 FIRST DAY OF PRACTICE :D	17 .	18 .	19 .	20 .	21 .	PII, W3
22	22 .	23 .	24 .	25 .	26 .	27 .	28 2 Mile TT	PII, W4
23	29 .	30 .	31 .				-
24
25	September 2021
26				1 .	2 .	3 .	4 .	PII, W5
27	5 .	6 .	7 .	8 .	9 .	10 .	11 .	PIII, W1
28	12 .	13 .	14 .	15 .	16 .	17 .	18 BULL RUN	PIII, W2
29	19 .	20 .	21 .	22 .	23 .	24 .	25 .	PIII, W3
30	26 .	27 .	28 .	29 .	30 .
31
32	October 2021
33						1 .	2 .	PIII, W4
34	3 .	4 .	5 .	6 .	7 .	8 .	9 .	PIII, W5
35	10 .	11 .	12 .	13 .	14 .	15 .	16 .	PIV, W1
36	17 .	18 .	19 .	20 .	21 .	22 .	23 .	PIV, W2
37	24 .	25 .	26 .	27 .	28 .	29 .	30 .	PIV, W3
38	31 .
39
40	November 2021
41		1 .	2 .	3 .	4 REGIONALS	5 .	6 .	PIV, W4
42	7 .	8 .	9 .	10 .	11 .	12 .	13 STATES	PIV, W5
43	14 .	15 .	16 .	17 .	18 .	19 .	20 .
44	21 .	22 .	23 .	24 .	25 .	26 .	27 .
45	28 .	29 .	30 .	31 .
46
47	Guidelines: - weeks start on Monday and end on Sunday - the suggested mileage in parentheses corresponds to the lower end of the mileage group; add on any necessary miles if you want to be at the upper end of the mileage group - be flexible and listen to your body; the daily mileage suggestions are merely that. Understand that you have seven days in every week to hit your mileage goal, so plan accordingly and adjust if needed!		- do your best to avoid the summer heat; stay hydrated, run in the evening or at night (if possible) - try to mix in soft surfaces (grass, dirt trails, etc.) at least twice a week - know your route beforehand and either a) carry your phone or b) let someone know where you are going - do not hesitate to reach out to us (GroupMe, email, etc.) if you have any questions!
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60
61
62
63
64	Mileage Charts
65
66	Veterans				Rookies
67
68	Week	G1	G2	G3	G1	G2	G3
69
70	1	15-20	25-30	30-35
71	2	15-20	25-30	30-35
72	3	15-20	25-30	30-35
73	4	20-25	30-35	35-40
74	5	20-25	30-35	35-40
75	6	20-25	30-35	35-40
76	7	25-30	35-40	40-45
77	8	25-30	35-40	40-45	15-20	15-20	20-25
78	9	25-30	35-40	40-45	15-20	15-20	20-25
79	10	25-30	35-40	45-50	15-20	15-20	20-25
80	11	25-30	35-40	45-50	15-20	20-25	25-30
81	12	25-30	35-40	45-50	20-25	20-25	25-30
82	13	25-30	35-40	45-50	20-25	20-25	25-30
83	14	25-30	35-40	45-50	20-25	25-30	30-35
84	15	20-25	30-35	40-45	20-25	25-30	30-35
85	16	20-25	30-35	40-45	20-25	25-30	30-35
86	17	20-25	30-35	40-45	15-20	20-25	25-30
87	18	20-25	30-35	35-40	15-20	20-25	25-30
88	19	20-25	25-30	35-40	15-20	20-25	25-30
89	20	20-25	25-30	30-35	15-20	20-25	25-30
90	21		25-30	30-35
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