10fallxcb
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

 
View only
 
 
ABCDEFGH
1
Training Program Augustana XC Running
2
Program B: For more experienced runners (4 runs/week or more for the last 3 months)
3
WeekMonTueWedThuFriSatSun
4
Sep-4Fartlek, Step Ladder up to 80-100 and back, on XC course. Alt. 5-7 x 1min/2min intervals.30 min easyThrill hills - mystery hill workoutEasy 30 min with strides and technique exercisesEasy 30 minConcordia Race
-or-
Intervals
4 x 3 min xc course
(2 min recovery)
Long run 50-80 min
5
Sep-11Fartlek, Step Ladder up to 80-100 and back, on XC course. Alt. 5-7 x 1min/2min intervals.Off10 min warmup; interval ladder 1-2-3-4-3-2-1 min with 1-2 min recovery jog between; 10 min cool down jogEasy
45 min
Easy
30 min
SAIT/STMU Race
-or-
Intervals
5 x 3 min xc course
(2 min recovery)
Terry Fox Run
6
Sep-18Fartlek, Step Ladder up to 80-100 and back, on XC course. Alt. 5-7 x 1min/2min intervals.Easy
45 min
Intervals, 3 x (2min, 3min) with 2 min easy jog in betwenEasy
45 min
OffGrande Prairie Race
-or-
Intervals
6 x 3 min xc course
(2 min recovery)
Long run 50-80 min
7
Sep-25Fartlek, Step Ladder up to 80-100 and back, on XC course. Alt. 5-7 x 1min/2min intervals.Easy
50 min
Hills
6-10 x ski hill in reverse from race course
Easy
45 min
OffRed Deer Race
-or-
Intervals
6 x 3 min xc course
(2 min recovery)
Long
70-90 min
8
Oct-2Fartlek, Step Ladder up to 80-100 and back, on XC course. Alt. 5-7 x 1min/2min intervals.OffRace pace intervals, 4-5 x (4 min) with 2 min easy jog in betwenEasy
45 min
OffRace pace intervals, 3 x 4 min with 2 min jog in betweenLong
70-90 min
9
Oct-9Fartlek, Step Ladder up to 80-100 and back, on XC course. Alt. 5-7 x 1min/2min intervals.Easy
40 min
Hills
8-12 x ski hill in reverse from race course
Easy
45 min
OffAugustana Race Long
70-90 min
10
Oct-16Fartlek, Step Ladder up to 80-100 and back, on XC course. Alt. 5-7 x 1min/2min intervals.Easy
40 min
Hills
4-6 x ski hill in reverse from race course + 3 x 1km
Easy
45 min
OffRace Pace -
2-3 x (500m + 500m + 1km) with 2 min jog recovery
Long
70-90 min
11
Oct-23Fartlek, Step Ladder up to 80-100 and back, on XC course. Alt. 5-7 x 1min/2min intervals.Easy
50 min
Mixed Workout:
5-6 x 2 min at race pace + 5 x 200
Easy
40 min
OffRace
ACAC Champs

RDC
Long
70 min
12
Oct-30Fartlek, Step Ladder up to 80-100 and back, on XC course. Alt. 5-7 x 1min/2min intervals.Easy
40 min
Mixed Workout:
2-3 x 1 km at Threshold + 2 x 1 km at race pace + 5 x 200
Easy
40 min
OffTempo run - 4km for women, 6km for men
50 min easy
13
Nov-6Fartlek, Step Ladder up to 80-100 and back, on XC course.OffLadder - 1 min + 2 min + 3 min + 3 min + 2 min + 1 min (1-2 min easy jog/walk in between)Easy
40 min
OffNationals
Lionel Groulx
14
15
16
17
18
19
Loading...
 
 
 
Sheet1
Sheet2
Sheet3