HTML Preview Cross Country Summer Running Log page number 1.
Updated 6/1/13
Summer Running Log 2013
Notes:
In the beginning of summer, you should ease into cross country training. Start with 20-25 miles per week.
If you’ve already been running throughout the spring, start with 30-35 miles per week.
By mid-summer, you should be training 40 - 50+ miles per week.
Do a variety of workouts (interval, tempo, speed, hills, fartleks, cross train). For a detailed explanation of each workout
and more specific training plan, visit our website.
For those who are well-trained and in ideal shape, you should be running 2x per day and increasing miles (50 - 75+).
The best training takes place with teammates. Athletes should be meeting at least 3x per week, if not 5-6 days.
**First Day of Practice is Monday, August 19
th
**
Wk
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
suggested workout:
tempo run
speed workout
easy run/cross tr
hill workout
easy/short run
long run
rest/cross train
WEEK 1
Week of June 24
th
WEEK 2
Week of July 1
st
WEEK 3
Week of July 8
th
WEEK 4
Week of July 15
th
WEEK 5
Week of July 22
nd
WEEK 6
Week of July 29
th
WEEK 7
Week of August 5
th
WEEK 8
Week of August 12
th
Total
miles