Summer Schedule 16-17.xls
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

 
View only
 
 
ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
Suggested Summer Running Schedule
2
Summit Cross Country 2016
3
(Do this on your own or with a friend)
4
5
SUNMONTUEWEDTHUFRISAT
6
WEEK 1strech1 to 2 miles½ mile1 to 2 miles½ mile1 to 2 milesYour choice
7
May 29-June 4(easy)(easy)(easy)(easy)(easy)
8
WEEK 2strech1 to 2 miles½ mile1 to 2 miles½ mile1 mileYour choice
9
JUNE 5-11(easy)(easy)(easy)(easy)(fast-timed)
10
WEEK 3strech2miles½ mile2miles½ mile1 mileYour choice
11
JUNE 12-18(easy)(easy)(easy)(easy)(fast-timed)
12
WEEK 4strech2miles½ mile2miles½ mile2milesYour choice
13
JUNE 19-25(easy)(easy)(easy)(easy)(easy)
14
WEEK 5strech2miles½ mile2miles½ mile1.5 milesYour choice
15
JN 26-JL 2(easy)(easy)(easy)(easy)(fast-timed)
16
WEEK 6strech2miles½ mile2miles½ mile½ mile-easyYour choice
17
JULY 3-9(easy)(easy)(easy)(easy)100yd sprints-4
18
WEEK 7strech2 to 3 miles½ mile2 to 3 miles½ mile1.5 milesYour choice
19
JULY 10-16(easy)(easy)(easy)(easy)(fast-timed)
20
WEEK 8strech2 to 3 miles½ mile2 to 3 miles½ mile1.5 milesYour choice
21
JULY 17-23(easy)(easy)(easy)(easy)(fast-timed)
22
WEEK 9strech2 to 3 miles½ mile2 to 3 miles½ mile½ mile-easyYour choice
23
JULY 24-30(easy)(easy)(easy)(easy)100yd sprints-4
24
WEEK 10strech3 miles½ mile3 miles½ mile1 mileYour choice
25
JL 31-AU 6(easy)(easy)(easy)(easy)(fast-timed)
26
WEEK 11strech3 miles½ mile3 miles½ mile½ mile-easyYour choice
27
AUG. 7-13(easy)(easy)(easy)(easy)100yd sprints-4
28
WEEK 12strech3 to 4 miles½ mile4 miles½ mile1 mileYour choice
29
AUG.14-20(easy)(easy)(easy)(easy)(fast-timed)
30
WEEK 13
31
AUG. 21-27
32
33
Buy:
* A WRIST WATCH / STOP WATCH TO RUN WITH AND PACE TIME
34
* GOOD RUNNING SHOES, RUNNING SHORTS AND SOCKS (cool max or dri-fit)
35
* A SPORTS DRINK FOR AFTER EACH RUN
36
* MULTI-VITAMIN WITH IRON (chewable flintsone comlpete)
37
38
EASY:
Conversation Pace
39
FAST:
Sustained Hard Pace (race pace)
40
41
Exercise:
3 times per week- (50 crunches & 25 push ups)
42
Streching:
After warm-up (one minute of jogging) and after each run.
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...
 
 
 
Sheet1
Sheet2
Sheet3