XAVIER CROSS COUNTRY 2015

XAVIER CROSS COUNTRY 2015

Here are the levels for XC. If you are not listed or think there is a mistake with your level, email Me ASAP. You can always text me if you have any questions. 516 220 2492

Most Guys will Start June 14th. With 2 weeks of Easy Running. The guys who ran Easterns will Start June 21st. The Guys who ran the Grand Prix will start June 28th.

The first VO2 max test will be June 27th. Use the 1st two weeks to set your running schedule.

A few quick notes that will help you this summer.

1) Run either early or late. Avoid the heat of the afternoon.

2) Stretch before and especially after you run. See this page Click the Link Check Bottom of page for when to do which warmup

3) Circut Training should be done according to schedule. Click the Link

4) If you want to do a road race instead of the time trial that is fine. The goal of the time trial is to see how you are progressing. Try to run the same course each time. If the race you want to run is on a Wednesday, and the time trial is scheduled for Saturday, don't be afraid to switch the days.Try to run it together.

5) If you know you have to miss a day, rearrange the workouts so that will be your day off.

6) Start the timed runs at about 7:30-8 minute pace. Get faster if you feel you can. As the summer goes on you should be averaging a faster mile pace, but I want you to be strong not fast when practice starts.

7) TALK TO EACH OTHER. RUN TOGETHER AS OFTEN AS YOU CAN

8) Be mindful of the Heat and take proper precautions to remain hydrated.

9) the Captains will be in touch. The Captians are Christian Raslowsky, PAt Sulivan, Dominick Ronan and Ben Karam

10.) Freshman Training Posted

Level	One	Level	Two	Level	Two
Giancarlo	Cipri	Anthony	Cruz	Jeremy	Mesias
John	Doyle	Donovan	Brady	Anthony	Tesoriero
Jonathan	Kaufmann	Bartek	Bzura	Michael	Crorkin
Xander	Berg	Andrew	Camilleri	Aidan	Donahue
Thomas	Clark	Alexander	Cantave	Chris	Gushée
Tony	Cruise	Ryan	Coad	Sawyer	Gwyn-Rowsom
Christopher	Delmond	Patrick	Dormer	Vincent	Ioviero
Harley	Guachichulca	Billy	Feerick	John	Kehoe
Ben	Karam	Rodney	Godriel	Hunter	LaGrassa
Neil	McEnerney	James	Lunny	Fergus	MacDonnell
Isaac	Parker	Frank	McVeigh	John	McLaughlin
Christian	Raslowsky	Chase	Miles	Michael	Minogue
Dominick	Ronan	Jake	Mirto	Josef	Oettl
Patrick	Sullivan	Matthew	Mirto	Jack	Pappas
Christian	Tiong-Smith	Patrick	Norako	Jerardo	Perez
		Jon	Petito	Carlos	Ponce
		Peter	Tuffey	Maximilian	Rohrbacher
		Lawrence	Axiak	Tomas	Sabat
		Ryan	Heenan	nick	simel
		Alberto	Mena	Myles	Spencer
		Johnathan	Su	Alexander	Vitarelli

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
6/14 Level 1 30 Mins easy Level 2 20 Mins easy	6/15 Level 1 30 Mins easy Level 2 20 Mins easy Circut Training	6/16 Level 1 35 Mins easy Level 2 25 Mins easy	6/17 Off Circut Training	6/18 Level 1 35 Mins easy Level 2 25 Mins easy	6/19 Level 1 40 Mins easy Level 2 40 Mins easy Circut Training	6/20 Level 1 40 Mins easy Level 2 30 Mins easy
6/21 Off	6/22 Level 1 45 Mins easy Level 2 35 Mins easy Circut Training	6/23 Level 1 45 Mins easy Level 2 35 Mins easy	6/24 Level 1 50 Mins easy Level 2 40 Mins easy Circut Training	6/25 Level 1 50 Mins easy Level 2 40 Mins easy	6/26 Off Circut Training	6/27 VO2 Max Day 1 Mile Warm up 2 Miles as hard as you can 1 Mile warm down REPORT TIME TO MR. DORMER
6/28 Level 1 65 Mins easy Level 2 55 Mins easy	6/29 Level 1 50 Mins Level 2 40 Mins Circut Training	6/30 TEMPO TUESDAY Level 1 2 Mile Warm up 3 Miles @85% 1 Mile Warm down Level 2 2 mile Warm up 2 Miles @85% 1 Mile warm down Hurdle Mobility 2 sets	JULY 1 Level 1 50 Mins recovery Level 2 40 Mins recovery Circut Training	7/2 Level 1 60 Mins recovery Level 2 50 Mins recovery Hurdle Mobility 2 sets	7/3 Level 1 50 Mins recovery Level 2 40 Mins recovery Circut Training	7/4 OFF if you run a race today take 7/3/ off
7/5 Long Slow Distance (LSD) Level 1 70 Mins Level 2 60 Mins	7/6 Level 1 60 Mins recovery Level 2 50 Mins recovery Circut Training	7/7 TEMPO TUESDAY Level1 1 Mile Warm up 4 Miles start at 70%,75%, 80% 85% 1 Mile warm down Level 2 1 Mile warm up 3 Miles @80% (comfprtablely hard) 1 Mile warm down Hurdle Mobility 2 sets	7/8 Level 1 6 Miles recovery Level 2 4 Miles recovery Circut Training	7/9 VO2 MAX Workout Level 1 2 Mile warm up 3 xmile at VO2 max pace 1 Mile warm down Level 2 2 Mile warm up 2 Miles at VO2 max pac 1 Mile warm down Hurdle Mobility 2 sets REST WHAT YOU RUN	7/10 Level 1 7 Miles recovery Level 2 5 miles recovery Circut Training	7/11 OFF
7/12 LSD Level 1 70 Mins Level 2 60 Mins	7/13 Level 1 7 Miles recovery Level 2 5 miles recovery Hurdle Mobility 3 Sets	7/14 TEMPO TUESDAY Level 1 1 Mile Warm up 2 miles @75% then 2 miles @85% 2 Mile warm down Level 2 1 Mile Warm up 2 Miles @75% the 1 Mile @85% 1 Mile warm down Circut training	7/15 Level 1 6 Miles recovery Level 2 5 miles recovery Hurdle Mobility	7/16 Level 1 7 Miles recovery Level 2 4 miles recovery Circut Training	7/17 OFF	7/18 VO2 Max Day 2 Mile Warm up 2 Miles as hard as you can 2 Mile warm down REPORT TIME TO MR. DORMER circut training
7/19 LSD Level 1 75 Mins Level 2 65 Mins	7/20 Level 1 7 Miles recovery Level 2 5 miles recovery Circut training 3 sets of 18	7/21 Level 1 2 Mile warm up 12x45 second hills ( 3mins active rest) 2 Miles warm down Level 2 2 Mile warm up 9x45 second hills ( 3mins active rest) 1 Miles warm down Hurdle Mobility	7/22 Level 1 7 Miles recovery Level 2 5 miles recovery Circut training 3 sets of 18	7/23 Level 1 8 Miles recovery Level 2 6 miles recovery Hurdle Moblity	7/24 OFF Circut training 3 sets of 18	7/25 Level 1 7 Miles recovery Level 2 6 miles recovery Circut training 3 sets of 18
7/26 LSD Level 1 9 miles Level 2 7 Miles Hurdle Mobility	7/27 Level 1 8 Miles recovery Level 2 6 miles recovery Circut training 3 sets of 20	7/28 Level 1 15 Minute warm up 4x3 Mins Hard then 3 Mins easy then 2x2 mins hard 2 mins easy 15 min warm down Level 2 12 Minute warm up 3x3 mins hard the 3 mins easy then 3x2 mins hard 2 mins easy 12 min warm down Hurdle Mobility	7/29 Level 1 8 Miles recovery Level 2 6 miles recovery Circut training 3 sets of 20	7/30 OFF Circut training 3 sets of 20	7/31 Level 1 2 Mile Warm up 4x 1 mile at Vo2 max pace rest what you run 2 Mile warm down Level 2 2 Mile warm up 3x 1 mile at Vo2 max pace rest what you run 1 mile warm down	Aug 1 Level 1 7 Miles recovery Level 2 5 miles recovery Circut training 3 sets of 20
8/2 LSD Level 1 10 Miles Level 2 7 Miles	8/3 Level 1 8 Miles recovery Level 2 6 miles recovery Circut training 4 sets of 15	8/4 TEMPO Level 1 2mile warm up 4 Mile tempo (70%-75%-80%-85%) 2 Mile warm down Level 2 2 Mile warm up 3 Mile temp (70%-75%-80%) 1 Mile Warm down Hurdle Mobility	8/5 Level 1 7 Miles recovery Level 2 5 miles recovery Circut training 4 sets of 15	8/6 OFF	8/7 Level 1 8 Miles recovery Level 2 6 miles recovery Circut training 4 sets of 15	8/8 Level 1 8 Miles recovery Level 2 6 miles recovery Hurdle Mobility
8/9 LSD Level 1 11 Miles Level 2 8 Miles	8/10 Level 1 8 Miles recovery Level 2 6 miles recovery Circut training 4 sets of 15	8/11 TEMPO Level 1 2 Mile warm up 4 Miles at 85% 2 Mile warm down Level 2 2 Mile warm up 3 Miles at 85% 1 Mile warm down Hurdle Mobility	8/12 Level 1 8 Miles recovery Level 2 6 miles recovery Circut training 4 sets of 15	8/13 Level 1 8 Miles recovery Level 2 6 miles recovery Circut training 4 sets of 15	8/14 VO2 Max Day 2 Mile Warm up 2 Miles as hard as you can 2 Mile warm down REPORT TIME TO MR. DORMER Hurdle Mobility	8/15 OFF
8/16 LSD Level 1 12 Miles Level 2 9 Miles	8/17	8/18	8/19	8/20	8/21	8/22
8/23	8/24	8/25	8/26	8/27	8/28	8/29
8/30	8/31 Cross Country Camp begins Meet at Xavier at 9 A.M	Sept 1 Cross country Camp Varsity only Meet at VCP at 10 A.M. and Freshman Funday	9/2 Cross Country Camp at VCP Details to be announced (10 a.m.)	9/3Cross COuntry Camp at Prospect PArk meet at 10 a.m.	9/4 Cross Country Camp Meet at VCP at 9 a.m.	9/5
9/6	9/7	9/8 Practice at Xavier at 3 p.m.	9/9 Practice at Central at 3 p.m.	9/10 Practice at Central at 3 p.m.	9/11 Practice at West Side Highway Varsity only	9/12 Practice at VCP at 9 a.m.

XC Warm-up

There are Three Types/Progessions of Warm-ups you should be doing, based on the type of main Workout you are doing for the day:

For Easy Pace Runs, Long Runs, and Recovery Runs, and Circuit Training Days (when you have the day off from running): Do Dynamic Stretching only (no skips, no foot drills). You shouldn't need to do anything more than that on your lighter days ( whether you are doing an easier pace or not running at all).
For Tempo Run, do Full DSS first before 1-2 mile warm-up.
For vO2Max Runs, Hills, Intervals, and 5K Races, do

Do 1-2 mile Warm-up First (do what it says on the calendar),
Do DSS,
Do a Few Hard Strides before beginning Main Portion of Workout