Summer XC 2014
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ABCDEFGHIJKLMN
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MVHS XCJuly 2014
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SundayMondayTuesdayWednesdayThursdayFridaySaturday
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Week #51234HRCA 4th of July 5K at Towncenter5O.Y.O.
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A-25 to 30 minsA-25 to 40 minsA-25 to 30 minsA-30 minsA-25 to 45 mins
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B-40 minsB-50 minsB-40 minsB-40 minsB-50 mins
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C-50 minsC-60 minsC-50 minsC-50 minsC-60 mins
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(B/C 30-35mins in P.M.)(B/C 30-35 mins in P.M.)
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6O.Y.O. or Rest7Week #68Tempo Workout: Warm-up and Cool Down before and after9101112O.Y.O.
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A-0 to 30 minsA-25 to 45 minsA-2x5min tempo/1min jogA-25 to 40 minsA-25 to 30 minsA-30 to 50 minsA-25 to 35 mins
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B-0 to 55 minsB-60 minsB-3x 5min tempo/1 min jogB-50 minsB-35 minsB-70 minsB-45 mins
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C-0 to 55 minsC-70 minsC-4x5min tempo/1 min jogC-60 minsC-45 minsC-80 minsC-50 mins
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(B/C 30-35 mins in P.M.)(B/C 30-35 mins in P.M.)
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13O.Y.O. or Rest14Week #715Tempo Workout: Wamup and Cooldown before and after1617Camping Trip18Camping Trip19Camping Trip
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A-0 to 30 minsA-30 to 45 minA-3-4x4 mins T/45sec jogA-30 to 40 minsA-30 to 35 minsA-30 to 35 minsA-35 to 55 mins
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B-0 to 60 minsB-60 minsB-5x4 mins T/45 sec jogB-50 minsB-40 minsB-45 minsB-75 min long run
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C-0 to 60 minsC-70 minsC-6x4mins T/45 sec jogC-60 minsC-45 minsC-50 minsC-90 min long run
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Strides/Injury PreventionB/C 30-35 mins in P.M.
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20O.Y.O. or Rest21Week #822Tempo Workout: Wamup and Cooldown before and after23242526O.Y.O
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A-0 to 30 minsA-30 to 45 minsA-3-4x1200 loop w/ 2 RA-30 minsA-35 minsA-50 minsA-30 mins
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B-0 to 60 minsB-50 minsB-4-5x1200 loop w/ 1 min RB-35 minsB-40 minsB-60 minsB-35 mins
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C-0 to 60 minsC-60 minC-10,8,6 min T w/2 min jogC-40 minsC-45 minsC-70 minsC-40 mins
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B/C 30-35 mins in P.M.
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27O.Y.O. or Rest28Week #929Tempo Workout: Wamup and Cooldown before and after30311Run To Denver for Breakfast2O.Y.O.
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A-0 to 30 minsA-30 to 45 minsA-3x6 mins T w/ 4 min jogA-30 to 40 minsA-30 to 35 minsA-35 to 60 mins30 mins for everyone
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B-0 to 60 minsB-60 minsB-3x7 mins T w/ 3 min jogB-50 minsB-45 minsB-Hudson Gardens to Denver
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C-0 to 60 minsC-70 minsC-3x8 mins T w/2 min jogC-60 minsC-50 minsC-Mineral Station to Denver
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B/C 30-35 mins in P.M.
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