2018 XC Training Outline
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MondayTuesdayWednesdayThursdayFridaySaturdaySundayEstimated Volume Plan 4Estimated Volume Plan 3Estimated Volume Plan 2Estimated Volume Plan 1Week of the SeasonWeeks to NXN
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May 21-27RestRestRestRestRestRestRest0000TransitionTransition
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May 28-June 3RestRestRestRestRestRestRest0000TransitionTransition
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June 4-June 10303530353040025-3025-302014126
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June 11-June 1735 + strides4035 + strides 4035 + strides60030-35352516225
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June 18-2450 min run in the Playground + 6 strides45 min run w/ 6x30 sec moderate surges every 3 mins40 mins + 6 strides35 + 4x10 sec hill sprints7040 recovery035-40 (ran 280 mins)35 (ran 245 mins)30 (ran 215 mins)18 (ran 150 mins)324
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June 25-July 155 mins in the Playground + 6 strides40 min moderate progression run (easy to rhythm run effort)50 mins + 6 strides45 + 6x10 sec hill sprints75 mins w/ strides45 recovery040-45 (ran 315 mins)40 (ran 280 mins)30-35 (ran 230 )20 (ran 165 mins, bring down a little)423
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July 2-845 min run w/ 6x45 sec moderate surges every 3 mins60 mins in the Playground + 6 stride laps35 mins O.Y.O.A.M. 8x10 sec hill srints P.M. 3075 min long run45 mins30 mins45-50 (350 mins)40-45 (300 mins)30-35 (235)22 (155)522
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July 9-1550 min moderate progression (easy to rhythm run effort)60 mins + 6 stride laps55 in the BluffsA.M. 10x10 sec hills/P.M. 3080 min long run50 mins30 mins50-55 (back to old volume max)-385 mins40-45 (back to old volume max)-31530-35 (back to old volume max)-245 mins24 (165)621
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July 16-2260 min playground run + 6 barefoot stridesA.M. 15 min tempo run (15 min warm-up/10 in cool-down)/P.M. 30 mins55 mins A.M. 6x10 sec hills, 2x20 sec hills/P.M. 3085 min w/ 5 min pickup during runA.M. 35/P.M. 35Rest (or move one of your doubles to Sunday)55-60 (400)45-50 (330)35-40 (260)25 (170)720
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July 23-2965 mins + stridesA.M. 2x10 min tempo run w/ 2 min jog recovey/P.M. 3055 minsA.M. 45 mins/P.M. 4x10 secs, 3x20 secs hill sprints (camp)90 mins on Golden Gate Canyon "Big Loop"50 minsRest (or move one of your doubles to Sunday)55-60 (415)45-50 (345)35-40 (275)27 (185)819
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July 30-Aug 565 + 6 stridesA.M. 20 min tempo/P.M. 30 mins55 + 6x10 sec hill sprints12x200m hills @ 5K to10K effort w/ jog back recovery90 min long run45 mins30 to 45 mins recovery60-65 (430)50-55 (360)40-45 (290)29 (200)918
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August 6-1225 min split tempo (10, 8, 6) w/ 2 min recovery jogsA.M. 45 + Strides/P.M. 3070A.M. 45 mins/P.M.12x10 sec hills55 + strides90 w/ 6x30 sec surges 1 hour into the runRest -or- short recovery run60-65 (445)50-55 (375)40-45 (305)31 (215)1017
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August 13-1960 + strides25 min split tempo 15/10 + 2x20 secs65A.M. 30/P.M. 3x10 sec hill sprints + 8x45 sec hills @ 5K to 10K effort + 3x 10 sec hill sprints50Run to Denver: 10 or 14 mile optin45 mins easy60-65 (455)50-55 (385)40-45 (315)33 (230)1116
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August 20-2625 min tempo run (split tempo into 2 parts w/ 2-3 min recovery jog if needed)60 + stridesA.M. 30/P.M. Hill sprints: 6x10, 2x20 sec hill sprintsA.M. 30/P.M. 45 + cutdownsA.M. Optional 10-15 min Shakeout run O.Y.O./ P.M. Vista Nation XC 2 Mile9030-45 mins easy -or- rest50-55 (420)50-55 (350)40-45 (280)30-35 (245 mins)1215
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Aug 27-Sept 260The Michigan: 3-4 sets of 4x400 w/ 30 sec rest, 3 mins b/t setsA.M. 30/P.M. 45A.M. 30/P.M. 4x10, 3x20 sec hill sprintsArapahoe Warrior Invitational -or- 50 mins if not racingUp to 60 min Rhythm Run (10 min warm-up and cooldown)30-45 easy55-6050-5540-4530-351314
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September 3-960 mins (Labor Day)6-7x1000 @ 10K effort w/ 1-2 min recovery + 6x8 sec hill sprintsA.M. 30/P.M. 45A.M. 30/P.M. 8-10x 200 @ 3k down to mile effort30 mins + 4x150 cutdownsLiberty Bell30-45 easy -or- rest45-5045-5040-4530-351413
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September 10-1665 mins + strides15 min Tempo + 5 mins @ 10K w/ 3 min recovery jogs30/45 + quick feetA.M. 30/P.M. 50 + 6 Hill Sprints3x(2x800) @ 5k effort w/ 1 min rest. 3 mins b/t setsRock Canyon Invitational -or- 80 min long run in the Bluffs30-45 mins easy -or- rest55-6050-5540-4530-351512
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September 17-235030/4 sets of 4 mins @ 10K, 2 min jog, 1 min @ 3K, 2 min jog + 2x15030/4530 + 4x150Dave Sanders Invitational (race everyone)/Homecoming (no school)75 min long run -or day off75 min long run -or- day off45-5045-5040-4530-351611
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September 24-3010 min tempo + 2x5 mins @ 10K effort w/ 3 mins jog recovery 50A.M. 30/P.M. Bench Hills: 3 sets of 4 @ 3K effort (jog back recovery/walk back b/t sets)30/455x3 mins @ 5K effort w/ 3 mins recoverySuper Fun Team Day Long Run (80 mins)Off50-5550-5540-4530-351710
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October 1-7602 Mile Tempo + 4x60 second hills (Or 2 mile tempo, + 4x600 cutdowns: 400@5K,100@3K,100 kick)A.M. 30/P.M. 45Doherty Spartan Invitational (sit "varsity") A.M. 30/35 + short hills4x1200 @ 5K effort w/ 3 mins rest (or 4x1 mile at 10K effort)7520-30 min shakeout50-5550-5540-4530-35189
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October 8-14 (Fall Break, no school)A.M. Fartlek:10x30 secs @3K down to mile effort w/ 60 secs easy jog recovery/P.M. 30 (on your own)40 + 4x150A.M. optional 10-15 min shakeout/P.M. League Championships75A.M. 45 + 6x8 sec hill sprints/P.M. 30 (on your own)The Michigan: 3-4 sets of 4 x XC Loop @ 10K effort (2 mins rest) 400 @ 3K effort (2 mins rest)Rest50-5550-5540-4530-35198
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October 15-21A.M. 30 (on your own)/P.M. 10 min easy tempo effort, 7 mins tempo effort, 4 mins 10K effort (2 min jog recovery)4530 + 4x150A.M. optional 10-15 min shakeout run/P.M. 5A Region 2 Championships (run 9)A.M. 30 (on your own)/P.M. 4580Rest45-5045-5040-4530-35207
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October 22-2850 mins playground + 4x10 and 2x20 sec hill sprints12 mile tempo w/ 3 mins rest + 5x300 w/ 3 mins restA.M. 30/P.M. 4045 + 3 stride laps30 + 4x150State30-45 optional40-4540-4540-4530-35216
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October 29-Nov 48045 + 6x10 sec hills30 min Rhythm RunA.M. 30/P.M. 45503x5 min @ 5K w/ 3 mins rest3050-5550-5540-4530-35225
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November 5-1170A..M. 30/P.M. 45 + strides10 min tempo, 5 min 10K, 2 min 3K/5K, 1 min mile, 30 sec 800. 2 min easy jog b/t everything (on grass loop at Redstone)A.M. 30/P.M.45508x60 sec hills w/ jog back recovery. Try to get further up the hill each time. Rest50-5550-5540-4530-35234
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November 12-1850 + stridesThe Oregon: 8-10 laps or 20/454030NXR (run everyone)Rest40-4540-4540-4530-35243
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November 19-25 (Thansksgiving break, no school)55-6510 steady, 7 tempo, 4 10K, 1 quick w/ 2 mins easy jog recoveryA.M. 35/ P.M. 3050A.M. Fartlek: 3x30 sec w/ 1 min jog + 4x3 on w/ 2 min jog + 3x30 sec w/ 1 min jog60Rest50-5550-5540-4530-35252
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November 26-December 2501 mile Tempo, 800 @ 10k, 400 @ 3K, 300 @ mile, 200 @ 800 efforts all w/ 3 mins restA.M. 30/ P.M. 304530NXN Rest40-4540-4540-4530-35261
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