XAVIER CROSS COUNTRY  2010 

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. 

 

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
June 13

Run

25 Minutes

 June 14

Run

25 Minutes

 June 15

Run

30 Minutes

 June 16

Day

Off

 June 17

Run

35 Minutes

 June 18

Run

35 Minutes

 June 19

Run

40 Minutes
June 20

Day

Off

 June 21

Run

40 Minutes

 June 22

Run

45 Minutes

 June 23

Run

45 Minutes

 June 24

Run

45 Minutes

 June 25

Run

50 Minutes

 June 26

Day

Off
June 27

Run

50 Minutes

 June 28

Run

50 Minutes

 June 29

Run

55 Minutes

 June 30

Run

55 Minutes

 July 1

Run

55 Minutes

 July 2

Run

60 Minutes

 July 3

Run 6 Miles

2 Mile Warm Up
2 Mile Time Trial
2Mile warm Down
July 4

Day

Off

 July 5
Run

7 Miles

 July 6

Run 6 Miles

Pick Ups:
2 x 5 minutes

 July 7

Run

7 Miles

 July8

Run

7 Miles

 July 9

Run

6 Miles

 July 10

Run

7 Miles
July 11

Long Slow Distance (LSD)

70 minutes
@ 7:30 pace

 July 12

Day

Off

 July 13

Run 7 Miles

Pick Ups:
2 x 10 minutes

 July 14

Run

7 Miles

 

 July 15

Run

7 Miles

 

 July 16

Run 6 Miles

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

 

 July 17

Run

7  Miles
July 18

Long Slow Distance (LSD)

70 minutes
@ 7:30 pace

 July 19

Run

8  Miles

 July 20

Day

Off

 July 21

Run 7 Miles

Pick Ups:
2 x 10 minutes

 July 22

Run

8  Miles

 July 23

Run

7 Miles

 July 24

Run 6 Miles

2 Mile Warm Up
2 Mile Time Trial
2Mile warm Down
From here forward, you should use a pace based on your current VDOT number based on the time trial. Example if you run 12:15 for the 2 mile you have a VDOT of 51. That means when you run an easy run you should go at 8:07 a mile, when you want to run a bit harder you should go at 7:09 pace. Check Charts Here
July 25

Long Slow Distance (LSD)

70 minutes
@ easy VDOT pace

 

July 26

Run

8  Miles

 

 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 8 Miles

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

 

July 31

Run

8  Miles

 
Aug 1

Long Slow Distance (LSD)

70 minutes
@ easy VDOT pace

 

Aug 2

Run

8  Miles

 Aug 3

Run 8 Miles

Pick Ups:
2 x 10 minutes
2x 5 minutes

 Aug 4

Run

9  Miles

 

 Aug 5

Run

8  Miles

 

 Aug 6

Run

8 Miles

Pick Ups:
2 x 5 minutes
3x 2 minutes

 Aug 7

Day off
Aug 8

Long Slow Distance (LSD)

70 minutes
@ easy VDOT pace

 

Aug 9

Run

9  Miles

 Aug 10

Run 8 Miles

Pick Ups:
3 x10 minutes

 Aug 11

Run

8  Miles

 Aug 12

Run

9  Miles

 Aug 13

Run 8  Miles


 Aug 14

Run 6 Miles

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

 
Aug 15

Long Slow Distance (LSD)

80 minutes
@ easy VDOT pace

 

Aug 16

Day Off 

 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

Pick Ups:
4 x 5 minutes

 
Aug 22

Long Slow Distance (LSD)

80 minutes
@ easy VDOT pace

 

Aug 23

Run

9  Miles

 

 Aug 24

Day Off 

 Aug 25

Run

9  Miles

1 x 7 minutes
1x5 minutes
2x3 minutes

 

 Aug 26

Run

9  Miles

 

 Aug 27

Run

9  Miles

 

Aug 28

Run

9  Miles

Pick Ups:
4 x 5 minutes

 
Aug 29

Long Slow Distance (LSD)

70 minutes
@ easy VDOT pace

 

Aug 30

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