2017 XC training schedule
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Week of June 18-24Type of runVeteran boysVeteran GirlsRookies - boys and girlsQUOTE OF INSPIRATION: "In dreams begin responsibilities." - Bono, lead singer of U2.
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Time Running
Time Running
Time Running We will have a gradual approach that builds weekly. Be patient. Follow our plan and our system. It works for those who are faithFULL to follow it. It's a long road you're on, and you will do well to be patient and stick to what is recommended here.
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Sundayaerobicoff offoff
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Mondayaerobic40-50 mins. finish with a 1:00 kick40-50 mins. finish with a 1:00 kick20 mins
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Tuesdayaerobic40 mins40 mins20 mins
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Wednesdayaerobic40-50 mins40-50 mins20 mins
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Thursday aerobic40-50 mins. finish with a 1:00 kick40-50 mins. finish with a 1:00 kickup to 25 minsROOKIES: You can and should start now in getting in shape. It will take a few weeks and you'll suddenly notice it getting a lot easier. if you are aleady in decent fitness, you can do more than the suggested.
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Fridayaerobic40-50 mins40-50 minsup to 25 mins
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Saturdayaerobicoff offoff
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Minutes are noted here, not miles, as everyone runs at a different pace. Pre-summer camp running will be listed as minutes.
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Get five days of running in this week -- any five of the seven days is fine! Be sure to include 4 days of a solid core session. Planks, crunches, leg lifts, push ups, etc.
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"Aerobic"Aerobic means that the pace is neither hard nor easy. GOOD RULE OF THUMB TO FIGURE YOUR PACE: TAKE YOUR 3 MILE RACE PACE PER MILE, AND ADD A MINUTE PER MILE. EX: IF YOU HAVE AN 18:00 PR FOR THREE MILES (6:00 MPM), THEN YOU SHOULD BE RUNNING 7:00 MPM ON YOUR AEROBIC DAYS.
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