XAVIER
CROSS COUNTRY 2011
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| 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 to contact each other about group runs. |
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| June 15
Run 25 Minutes |
June 16
Run 25 Minutes |
June 17
Run 30 Minutes |
June 18
Day Off |
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| June 19
Run 35 Minutes |
June 20
Run 35 Minutes |
June 21
Run 40 Minutes |
June 22
Day Off |
June 23
Run 40 Minutes |
June 24
Run 45 Minutes |
June 25
Run 45 Minutes |
| June 26
Run 45 Minutes |
June 27
Run 50 Minutes |
June 28
Day Off |
June 29
Run 50 Minutes |
June 30
Run 50 Minutes |
July 1
Run 55 Minutes |
July 2
Run 55 Minutes |
| July 3
Long Slow Distance (LSD) 60 minutes |
July 4
Day Off |
July 5
Run 7 miles |
July 6
Run 6 Miles |
July 7
Run 7 Miles |
July 8
Run 8 Miles |
July 9
Run 6 Miles 2Miles Warm up |
| We are going to use your time from the Time trial to give you a VDOT. The charts are on the main page under distance squad info. Take your VDOT and use it where told to. So days you will feel better than others, therefore you will probably run a little faster on these days. That is ok, but on Sunday's you must go easy. If you want to run a road race you can, but I would prefer if the first time trial was done on a track. EMAIL MR. DORMER AND MR. NOGA YOUR RESULTS AND WHAT YOU THINK YOUR VDOT IS. | ||||||
| July 10 Long Slow Distance (LSD) 70 minutes at VDOT pace for Easy Pace |
July 11
Run 7 miles
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July 12
DAY
OFF |
July 13
Run 7 miles Pick ups
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July 14
Run 8 miles
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July 15
Run 6 miles
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July 16
Run 7 miles at
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| July 17 Long Slow Distance (LSD) 70 minutes at VDOT pace for Easy Pace |
July 18
Run 7 miles Pick Ups: 3 minutes rest between pickups |
July 19
Run 8 miles at
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July 20 DAY OFF |
July 21
Run 8 miles at
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July 22
Run 7 miles Pick Ups: 3 minutes rest between pickups |
July 23
Run 7 miles
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| July 24 Long Slow Distance (LSD) 80 minutes at VDOT pace for Easy Pace |
July 25
Run 8 miles at
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July 26
Run 7 miles Pick Ups: 3 minutes rest between pickups |
July 27
Run 8 miles at
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July 28 DAY OFF |
July 29
Run 8 miles at
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July 30 Run 6 Miles 2Miles Warm up |
| July 31 Long Slow Distance (LSD) 80 minutes at VDOT pace for Easy Pace |
Aug 1 Run 8 miles at |
Aug 2 Run 7 miles Pick ups 5 Minutes rest between each |
Aug 3
Run 8 miles at |
Aug 4
Run 8 miles at |
Aug 5
Run 9 miles Pick Ups: Rest what you ran between pickups
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Aug 6
DAY OFF |
| Aug 7 Long Slow Distance (LSD) 80 minutes at VDOT pace for Easy Pace |
Aug 8
Run 9 miles |
Aug 9
Run 8 miles |
Aug 10
Run 9 miles at |
Aug 11
Run 8 miles |
Aug 12
Run 9 miles at |
Aug 13
Run 8 Miles 3Miles Warm up
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| Aug 14 Long Slow Distance (LSD) 80 minutes at VDOT pace for Easy Pace |
Aug 15 DAY OFF |
Aug 16
Run 8 miles |
Aug 17
Run 9 miles Pick ups 5 Minutes rest between each |
Aug 18
Run 8 miles |
Aug 19
Run 9 miles |
Aug 20
Run 8 miles Pick Ups: Rest what you ran between pickups |
| Aug 21 Long Slow Distance (LSD) 70 minutes at VDOT pace for Easy Pace |
Aug 22
Run 9 miles |
Aug 23
DAY Off |
Aug 24 XC Meeting at Xavier at 9 a.m. Bring Physical. Run 9 miles
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Aug 25
Run 9 miles |
Aug 26
Run 9 miles Pick ups 5 Minutes rest between each |
Aug 27
Run 8 miles |
| Aug 28 Long Slow Distance (LSD) 70 minutes at VDOT pace for Easy Pace |
Aug 29 1st XC Practice Be at Xavier at 9 a.m. |
Aug 30 | Aug 31 |
Sept 1 | Sept 2 | Sept 3 |
| Sept 4 | Sept 5 | Sept 6 | ||||