| A | B | C | D | E | F | |
|---|---|---|---|---|---|---|
1 | Campo Verde Cross Country | |||||
2 | Week 11 - Oct 12 – Oct 18, 2026 | |||||
3 | Phase 3 | Phase 3 | ||||
4 | Mon, 10/12 | Grey Group | Green Group | Copper Group | ||
5 | 7:30 - 9:00 AM Crossroads Park By the Sand Volleyball Court | Warmup 27 min easy run with 3x25 sec strides at 1600m effort with 8 min to go ON TRACK: Change into racing flats if you have them *Next 3x20 seconds at 800m effort Post-Run Workout (Yellow Easy) Rope stretching | Warmup 35 minute easy run with 3x25 sec strides at 1600m effort with 8 min to go ON TRACK: Change into racing flats if you have them *Next 3x20 seconds at 800m effort Post run work (Yellow Easy) Rope Stretch | Warmup 40 minute easy run with 3x25 sec strides at 1600m effort with 8 min to go ON TRACK: Change into racing flats if you have them *Next 3x20 seconds at 800m effort Post run work (Yellow Easy) Rope Stretch | ||
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7 | Tue, 10/13 | Grey Group | Green Group | Copper Group | ||
8 | 7:30 - 9:00 AM CAMPO VERDE HS STADIUM & TRACK | Warmup 2x100m strides at 5K effort 2x150m accelerate to 50m, 800m effort for 50m, decelerate 50m 4x1000 at 5K effort (2.5 min jog in between) 5 min jog after 4th 1000m. 3x200: 100m fast, 50m faster, 50m faster (60 sec jog between) Post Run Work (Yellow Hard) | Warmup 2x100m strides at 5K effort 2x150m accelerate to 50m, 93% effort for 50m, decelerate 50m 5x1000: 1) 1000m: get out 100m-200m and settle into race pace (2 min jog between) 2) 1000m: 5k at goal race pace (2 min jog between) 3) 1000m at goal race pace (2 min jog between) 4) 1000m at goal state race pace (2 min jog between) 5) 1000m: 600m at goal race pace, 200m faster, 200m faster (5 min jog) 3x200: Each rep faster (45 sec jog between) Post Run Work (Yellow Hard) | Warmup 2x100m strides at 5K effort 2x150m accelerate to 50m, 800m effort for 50m, decelerate 50m 5x1000: 1) 1000m: get out 100m-200m and settle into goal state race pace (1.5 min jog between) 2) 1000m: get 100m-200m and settle into goal state race pace (1.5 min jog between) 3) 1000m at goal state race pace (1.5 min jog between) 4) 1000m at goal state race pace (1.5 min jog between) 5) 1000m: 600m at goal state race pace, 200m faster, 200m faster (5 min jog) 3x200: Each rep faster (30 sec jog between) Post Run Work (Yellow Hard) | ||
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10 | Wed, 10/14 | Grey Group | Green Group | Copper Group | ||
11 | Optional & On Your Own | REST DAY - NO WORKOUT | Warmup 25 min easy run with 4x20 sec strides at 80% effort with 10 min to go Post run work (Lunge Matrix & 2 Plank Rotations) Rope Stretch | Warmup 32 min easy run with 4x20 sec strides at 5K effort with 10 min to go Post run work (Lunge Matrix & 2 Plank Rotations) Rope Stretch | ||
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13 | Thu, 10/15 | Grey Group | Green Group | Copper Group | ||
14 | 7:30 - 9:00 AM Crossroads Park By the Sand Volleyball Court | Warmup 27 min easy run with 3x25 sec strides at 1600m effort with 8 min to go ON TRACK: Change into racing flats if you have them *Next 3x20 seconds at 800m effort Post-Run Workout (Modified Yellow Easy) Rope stretching | Warmup 35 minute easy run with 3x25 sec strides at 1600m effort with 8 min to go ON TRACK: Change into racing flats if you have them *Next 3x20 seconds at 800m effort Post run work (Yellow Easy) Rope Stretch | Warmup 40 minute easy run with 3x25 sec strides at 1600m effort with 8 min to go ON TRACK: Change into racing flats if you have them *Next 3x20 seconds at 800m effort Post run work (Yellow Easy) Rope Stretch | ||
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16 | Fri, 10/16 | Grey Group | Green Group | Copper Group | ||
17 | 7:30 - 9:00 AM Crossroads Park By the Sand Volleyball Court | Warmup 2x100m strides at 5K effort 2x150m accelerate to 50m, 800m effort for 50m, decelerate 50m 800m: 400m getting out, 400m race pace (1.5 min jog) 2x1000 at race pace (2 min jog in between) 3 min jog 800m: 400m race pace, 200m faster, 200m faster Post Run Work (Orange Hard) Rope Stretch | Warmup 2x100m strides at 5K effort 2x150m accelerate to 50m, 800m effort for 50m, decelerate 50m 2x800m: 400m getting out, 400m race pace (1.5m in jog) 2x1000 at race pace (1.5 min jog in between) 3 min jog 800m: 400m race pace, 200m faster, 200m faster Post Run Work (Orange Hard) Rope Stretch | Warmup 2x100m strides at 5K effort 2x150m accelerate to 50m, 800m effort for 50m, decelerate 50m 2x800m: 400m getting out, 400m race pace (1.5 min jog) 2x1000 at race pace (1.5 min jog in between) 3 min jog 800m: 400m race pace, 200m faster, 200m faster Post Run Work (Orange Hard) Rope Stretch | ||
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19 | Sat, 10/17 | No summer training | Green Group | Copper Group | ||
20 | ON YOUR OWN | Warmup 27 min easy run with 15 min to go: 3x25 sec strides at 1600m effort 3x20 seconds at 800m effort Post-Run Workout (Yellow Easy) Rope stretching | Warmup 35 minute easy run with 15 min to go: 3x25 sec strides at 1600m effort 3x20 seconds at 800m effort Post run work (Yellow Easy) Rope Stretch | Warmup 40 minute easy run with 15 min to go: 3x25 sec strides at 1600m effort 3x20 seconds at 800m effort Post run work (Yellow Easy) Rope Stretch | ||
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22 | Sun, 10/18 | REST DAY | ||||
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