XAVIER INDOOR TRACK 2011-2012

Zuccarello Workouts
Friday 12/23
Workout: On Your Own
Recovery Run 7 Miles at 75% of VO2 max (6:20 Mile Pace)
Saturday 12/24
Workout: On Your Own

Temp Run, 15 Minute Warm up 4 Miles at 85% of VO2 Max 15 Minute warm down ( 5:52 Mile Pace)
Sunday 12/25
Day Off- Merry Christmas
Make sure you got to Mass to celebrate the Birth of Our Lord.
Monday 12/26
10 Minute warm up
2 sets of 3x 600 @ 1:45 4 minutes rest between 600's 8 minutes between sets
Then 4x150
10 Minute warm down
Tuesday 12/27
Recovery Run 7 Miles at 75% of VO2 max (6 :20 Mile Pace)
Wednesday 12/28
Long Distance Run for 50 Minutes  Easy  70 % of VO2 Max (7:08 mile Pace) @ 7 miles
Thursday 12/29 

If you are STill Away:  10 Minute warm warm up, Dynamic warm up, Skips
8x 400 meters 3 minutes rest between @110-120% of VO2 Max  (61)
10 minute warm down

Friday 12/30 

Long Distance Run for 55 Minutes  Easy  70 % of VO2 Max (7:08 mile Pace)

Saturday 12/31
On your own:
Long Run: 10 miles at 75% of VO2 max  (6 :20 Mile Pace)
Sunday 1/1/12
New Year's Day- Off
Monday 1/2 
Practice TBA   
If you are still away
10 Minute warm up
4x 1 mile VO2 MAx Work out.
5 minutes for the mile
5 Minutes rest between each

4x150
10 Minute warm down
Tuesday 1/3 
Practice after School
Wednesday 1/4 
Practice after School
Thursday 1/5 
Practice after School  Top 12 800 meter runners- US Open Trials
Friday 1/6
Soph Sectionals at Fordham after school  Frosh- Hayes Games at Fordham  Varsity - St. Anthony's at St. Anthony's
Saturday 1/7 Hispanic Games- Some Varsity Got you in the 1600  tell me if you want to switch to 1000.