XAVIER CROSS COUNTRY  2010 

Level Two- 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 June 14 June 15 June 16 June 17 June 18 June 19

Run

25 Minutes
June 20

Run

25 Minutes

 June 21

Run

25 Minutes

 June 22

Day

Off

 June 23

Run

30 Minutes

 June 24

Run

30 Minutes

 June 25

Run

35 Minutes

 June 26

Day

Off
June 27

Run

40 Minutes

 June 28

Run

35 Minutes

 June 29

Run

40 Minutes

 June 30

Run

40 Minutes

 July 1

Run

45 Minutes

 July 2

Run

45 Minutes

 July 3

Long Slow Distance (LSD)

60 minutes
July 4

Day

Off

 July 5

Run

50 Minutes

 July 6

Run

45 Minutes

 July 7

Run

55 Minutes

 July 8

Run

4 Miles

 July 9

Run

5 Miles

 July 10

Run 5 Miles

2 Mile Warm Up
2 Mile Time Trial
1Mile warm Down
July 11

Long Slow Distance (LSD)

60 minutes

 July 12

Day

Off

 

 July 13

Run 5 Miles

Pick Ups:
1 x 10 minutes

 July 14

Run

6 Miles

 

 July 15

Run

6 Miles

 

 July 16 

Run 5 Miles

Pick Ups:
1x5 minutes
1x3 minute

 July 17

Run

6 Miles

 
July 18

Long Slow Distance (LSD)

60 minutes

 

 July 19

Run 6 Miles

Pick Ups:
1 x 10 minutes

 

 July 20

Day

Off

 

 July 21

Run

6 Miles

 

 July 22

Run

7 Miles

 

 July 23

Run 6 Miles

Pick Ups:
2x5 minutes
1x3 minutes

 July 24

Run

6 Miles

 
July 25

Long Slow Distance (LSD)

60 minutes

 

 July 26

Run 7 Miles

Pick Ups:
2 x 5 minutes
2x 2 minutes

 July 27

Run

6 Miles

 

 July 28

Day

Off

 

 July 29

Run

7 Miles

 

 July 30

Run

7 Miles

 

 

 July 31

Run 6 Miles

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

email results to Mr. Dormer
Aug 1

Long Slow Distance (LSD)

70 minutes

 

 Aug 2

Run

7 Miles

Pick Ups:
2 x 10 minutes
1x 5 minutes

 

 Aug 3

Run

6 Miles

 

 Aug 4

Run

7 Miles

 

 Aug 5

Day

Off

 

 Aug 6

Run

8 Miles

Pick Ups:
2 x 10 minutes
1x7 minutes
2x 5 minutes

 

 Aug 7

Run

7 Miles

 
Aug 8

Long Slow Distance (LSD)

70 minutes

 

 Aug 9

Run

7 Miles

 

 

 Aug 10

Run

7 Miles

Pick Ups:
2 x 10 minutes
1x 5 minutes

 

 

 Aug 11

Run

6  Miles

 

 

 Aug 12

Run

6  Miles

 

 

 Aug 13

DAY

OFF

 

 Aug 14

Run 8  Miles

Pick Ups:
4 x 5 minutes

 

 
Aug 15

Long Slow Distance (LSD)

70 minutes

 

 Aug 16

Run

7  Miles

 

 Aug 17

Run

7  Miles

Pick Ups:
2x 10 minutes

 

 Aug 18

Run

7  Miles

 

 Aug 19

Run

7  Miles

 

 Aug 20

Run 6 Miles

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

 

 Aug 21

DAY OFF
Aug 22

Long Slow Distance (LSD)

70 minutes

 

 Aug 23

Run

7  Miles

 

 Aug 24

Run

7  Miles

Pick Ups:
2x 10 minutes

 

 Aug 25

Run

7  Miles

 

 Aug 26

Run

7  Miles

 

 Aug 27

Run

7  Miles

Pick Ups:
4 x 5 minutes

 

 Aug 28

Day 

OFF
Aug 29

Long Slow Distance (LSD)

70 minutes

 

 Aug 30

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

 

Aug 31

FRESHMAN

Fun DAY

Run 7 miles on your own

Meet at VC Park at 10 a.m. 

  if not run 7 miles on your own