XAVIER CROSS COUNTRY  2009 
Level One- If you want to run a road race the week of the time trial but it is on a different day, you can switch days around.  There is a certain amount of flexibility in the schedule.  Talk to each other.  If you miss a few days go back to where you missed and pick up from there. Just the EtraXc to contact each other about group runs. If you have not received an email from EtraXC by Friday 6/12 email me and I will check on why.

 

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
June 14

Run

25 Minutes

 June 15

Run

25 Minutes

 June 16

Run

30 Minutes

 June 17

Day

Off

 June 18

Run

35 Minutes

 June 19

Run

35 Minutes

 June 20

Run

40 Minutes
June 21

Day

Off

 June 22

Run

40 Minutes

 June 23

Run

45 Minutes

 June 24

Run

45 Minutes

 June 25

Run

45 Minutes

 June 26

Run

50 Minutes

 June 27

Day

Off
June 28

Run

50 Minutes

 June 29

Run

50 Minutes

 June 30

Run

55 Minutes

 July 1

Run

55 Minutes

 July 2

Run

55 Minutes

 July 3

Run

60 Minutes

 July 4

Day

Off
July 5

Long Slow Distance (LSD)

60 minutes

 July 6

Run

7 Miles

 July 7

Run 6 Miles

Pick Ups:
2 x 5 minutes

 July 8

Run

7 Miles

 July 9

Run

7 Miles

 July 10

Run

6 Miles

 July 11

Run 6 Miles

2 Mile Warm Up
2 Mile Time Trial
2Mile warm Down
July 12

Day

Off

 

 July 13

Long Slow Distance (LSD)

70 minutes

 July 14

Run 6 Miles

Pick Ups:
2 x 10 minutes

 July 15

Run

7 Miles

 

 July 16

Run

7 Miles

 

 July 17

Run 6 Miles

Pick Ups:
1 x 7 minutes
1x5 minutes
1x3 minutes

 

 July 18

Run

7  Miles
July 19

Long Slow Distance (LSD)

70 minutes
@ 7:30 pace

 

 July 20

Day

Off

 July 21

Run 7 Miles

Pick Ups:
2 x 10 minutes

 July 22

Run

7 Mile

 July 23

Run

8  Miles

 July 24

Run 6 Miles

Pick Ups:
1 x 7 minutes
2x5 minutes
1x3 minutes

 

 July 25

Run

7  Miles

 
July 26

Long Slow Distance (LSD)

70 minutes
@ 7:30 pace

 July 27

Run 8 Miles

Pick Ups:
2 x 5 minutes
3x 2 minutes

 

 July 28

Day

Off

 July 29

Run

8 Miles

 July 30

Run

9 Miles

 July 31

Run

8 Miles

 Aug 1

Run 6 Miles

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

Long Slow Distance (LSD)

10 Miles

 Aug 3

Run

9  Miles

 Aug 4

Run 8 Miles

Pick Ups:
2 x 10 minutes
2x 5 minutes

 Aug 5

Run

9  Miles

 

 Aug 6

Run

8  Miles

 

 Aug 7

Run

9 Miles

 July 8

Day off
Aug 9

Long Slow Distance (LSD)

10 Miles

 Aug 10

Run

9  Miles

 Aug 11

Run 9 Miles

Pick Ups:
3 x10 minutes

 Aug 12

Run

9  Miles

 Aug 13

Run

9  Miles

 Aug 14

Run 8  Miles

Pick Ups:
4 x 5 minutes

 Aug 15

Day Off
Aug 16

Long Slow Distance (LSD)

10 Miles

 Aug 17

Run

9  Miles

 Aug 18

Run 8 Miles

Pick Ups:
3x 10 minutes

 Aug 19

Run

9  Miles

 Aug 20

Run

8  Miles

 Aug 21

Run

8 Miles

 Aug 22

Run 6 Miles

2 Mile Warm Up
2 Mile Time Trial
2Mile warm Down
Aug 23

Long Slow Distance (LSD)

10 Miles

 Aug 24

Run

9  Miles

 Aug 25

Run 8 Miles

Pick Ups:
3x 10 minutes

 Aug 26

Run

9  Miles

 Aug 27

Run 8  Miles

Pick Ups:
4 x 5 minutes

 Aug 28

Run 8 Miles

 Aug 29

Day

Off
Aug 30

Long Slow Distance (LSD)

10 Miles

 Aug 31

1st XC Practice
Be at Xavier at
9 a.m.