XAVIER CROSS COUNTRY  2011 

Here is the training schedule for incoming Freshmen who have experience running. PLEASE EMAIL MR. DORMER AT dormerp@xavierhs.org TO LET HIM KNOW THAT YOU WANT TO RUN CROSS COUNTRY. If you have any questions email me.

 

Tuesday

Wednesday

 Thursday

Friday

Saturday

 Sunday Monday
   

 

July1

Run

25 Minutes

July 2

Run

25 Minutes

July 3:

Run

25 Minutes

 

July 4

DAY

OFF

July 5

Run

30 Minutes

July 6

Run

30 Minutes

July 7

Run

35 Minutes

 

July 8

DAY

OFF

July 9

Run

35 Minutes

July 10

Run

40 Minutes

July 11

Run

40 Minutes

 

July 12

DAY 

OFF

July 13

Run

45 Minutes

July 14:

Run

45 Minutes

JULY 15

Run

45 Minutes

 

July 16

Run

45 Minutes

July 17

Long Slow Distance (LSD)

60 minutes

July 18

Run

5 Miles

July 19

Run

4 Miles

 

July 20

DAY

OFF

July 21

Run

4 Miles

July 22

Run

5 Miles

July 23

Run 5 Miles

2 Mile Warm Up
2 Mile Time Trial
1Mile warm Down

July 24

Long Slow Distance (LSD)

60 minutes

July 25

Run

5 Miles

July 26

Run

5 Miles

July 27

Run

6 Miles

 

July 28

DAY

OFF

July 29

Run

6 Miles

July 30

Run

5 Miles

July 31 Run

Long Slow Distance (LSD)

60 minutes

 

Aug 1

Run

6 Miles

 
AUG 2

Run

5 Miles

Pick Ups:
1x5 minutes
1x3 minutes

Rest What you Run

 

 

 Aug 3

Run

6 Miles

 

 Aug 4

Run

5 Miles

 

 Aug 5

Run

6 Miles

2 Mile Warm Up
2 Mile Time Trial
2 Mile warm Down

 

 Aug 6

DAY

OFF

 Aug 7

Long Slow Distance (LSD)

60 minutes

Aug 8

Run

6 Miles

 
Aug 9

Run

5 Miles

Pick Ups:
1x5 minutes
1x3 minutes

Rest What you Run

 

 

 Aug 10

Run

6 Miles

 

 Aug 11

Run

5 Miles

 

 Aug 12

Run

6 Miles

Pick Ups:
4x3 minutes

Rest What you Run

 

 Aug 13

DAY

OFF

 

 Aug 14

Long Slow Distance (LSD)

60 minutes

Aug 15

Run

6 Miles

 
Aug 16

Run

6 Miles

Pick Ups:
2x5 minutes
2x3 minutes

Rest What you Run

 

 

 Aug 17

Run

5 Miles

 

 Aug 18

Run

6 Miles

 

 Aug 19

Run

6 Miles

2 Mile Warm Up
2 Mile Time Trial
2 Mile warm Down

 

 Aug 20

Run

5 Miles

 

 Aug 21

Long Slow Distance (LSD)

60 minutes

Aug 22

Run

6 Miles

 
Aug 23

Run

6 Miles

 

 

 Aug 24


XC Meeting at Xavier at 9 a.m.
Bring Physical. 

DAY

OFF

 

 Aug 25

Run

6 Miles

 

 Aug 26

Run

6 Miles

 

 Aug 27

Run

6 Miles

 

 Aug 28

Long Slow Distance (LSD)

60 minutes

Aug 29


1st XC Practice
Be at Xavier at
9 a.m.
Aug 30 Aug 31 Sept 1 Sept 2 Sept 3 Sept 4

Long Slow Distance (LSD)

60 minutes

Sept 5
Sept 6