2018 Fall Cross Country Workouts
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Weekly Total MileageSunday's Date ->SundayMondayTuesdayWednesdayThursdayFridaySaturday
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41August 19Easy 9-12Easy 3-5Easy 3-5Easy 3-5Easy 3-5Easy 3-5Off or Cross Train 30-60 Minutes or Easy 4
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47August 26Easy 9-12Easy 3-51 mile warmup, 15-20 minute tempo, 1 mile cooldown (Optional 2-a-day: Easy 3)Easy 3-51 mile warmup, 5-7 tennis court hills, 1 mile cooldown (Optional 2-a-day: Easy 3)Easy 3-5Off or Cross Train 30-60 MInutes or Easy 4
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52September 2Easy 9-121 mile warmup, ladder (800, 1200, 1600, 800, 600, 400 [focus on endurance first half, speed second half] jog 1/2 distance between each leg; continuous), 1 mile cooldown3-6 miles recovery1 mile warmup, 3 miles with 3x 800m pickup race pace, off 800 moderate, 1 mile cooldown (Optional 2-a-day: Easy 3)Easy 3-6Speed day! 1 mile warmup, 1-2-3-4-3-2-1 min ladder with 1/2 time jog between each, 1 mile cooldown (Optional 2-a-day: Easy 3)Off or Cross Train 30-60 MInutes or Easy 4
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47September 9Easy 9-12Easy 3-61 mile warmup, fartleck: 7-6-5-4-3-2-1 min on, rest 1/2 on time, 1 mile cooldownEasy 3-61 mile warmup, 3 mile progression, 1 mile cooldownEasy 340 minute run with 90" surge every 5' after 10'
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45September 16Easy 9-101.5 mile warm up, 3-5 water tower hills, 1.5 mile cooldownEasy 3-6 + stridersSpeed day! 1 mile warmup, 6x split 600m (400m hard, jog, 200m hard), 1 mile cooldown (Optional 2-a-day: Easy 3)3-6 easy + striders 1 mile warm up, 15 minutes tempo, 1 mile cooldownEasy 4-6
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41September 23Easy 8-10Easy 4-5 + striders1 mile warmup, 5x 1000m (.64), 1 mile cooldownEasy 4-6 + striders4 miles with every other 800m pickups after first mile Easy 3 + stridersUNC Chapel Hill
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38September 30Easy 8-101 mile warmup, fartlek: 3x 30" hard and 30" easy, 6-8 2' hard 1' easy, 3x 30" hard and 30" easy, 1 mile cooldownEasy 4-61 mile warmup, 6-7x 800 @6k pace, 1-1:30 min break, 1 mile cooldownEasy 4-6Easy 3 + stridersEasy 3-5
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42October 7Easy 7-101 mile warmup, 2k, 2x 1200m, 4x 400m hill, 1 mile cooldownEasy 3-61 mile warmup, 3 mile tempo, 1 mile cooldownEasy 3-61 mile warmup, 4-7 tennis court hills, 1 mile cooldownEasy 4
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35October 14Easy 7-10Easy 3-61 mile warmup, 5x 1000m, 1 mile cooldownEasy 3-5 milesEasy 3/4 with 4-6x 400m pickups + stridersEasy 3 with stridersRegionals at Lehigh
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28October 21Easy 7-9Easy 3-41 mile warmup, 3x 1 mile, 4x 400m hills, 1 mile cooldownEasy 4-51 mile warmup, 1 mile tempo (30 seconds slower 6k pace), 1 mile moderate(35-45 seconds slower), 1 mile tempo, 800 hard, 1 mile cooldown1Easy 3-4UVA Invite
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24October 28Easy 71 mile warmup, 5-6 tennis court hills, 1 mile cooldownEasy 3-41 mile warmup, 3x 600m, 3x 200m, 1 mile cooldownEasy 3-4Easy 3-4Off or Cross Train 30-60 MInutes
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November 4Easy 6
1 mile warmup, 2x 800, 2x 400, 2x 200, 1 mile cooldown
Easy 3-41 mile warmup, 15 minute tempo, 1 mile cooldownEasy 3-4 Easy 2Nationals!
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LT = Lactate Threshold: 80-85% of max threshold -- heart rate between 168-170 beats per minute
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To calculate max heartrate: 200 - your age
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Red = Workout
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Green = Taper
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