XAVIER CROSS COUNTRY  2011 

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 15 June 16 June 17 June 18

 

 
June19

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

35 Minutes

 June 28

Run

40 Minutes

 June 29

Run

40 Minutes

 June 30

Day

Off

 July 1

Run

45 Minutes

 July 2

Run

45 Minutes
July 3

Long Slow Distance (LSD)

55 minutes

 July 4

Day

Off

 July 5

Run

45 Minutes

 July 6

Run

55 Minutes

 July7

Run

4 Miles

 July 8

Run

5 Miles

 July 9

Run 5 Miles

2 Mile Warm Up
2 Mile Time Trial
1Mile warm Down
July 10

Long Slow Distance (LSD)

60 minutes

 July 11

Run

5 Miles

 July 12 

Day

Off

July 13

Run

6 Miles

Pick Ups:
1x5 minutes
1x3 minute

3 Mins rest between each

 July 14

Run

6 Miles

 July 15

Run

5 Miles

July 16

Run

6 Miles

July 17

Long Slow Distance (LSD)

60 minutes

 July 18

Run

6 Miles

 

 July 19

Run

6 Miles

Pick Ups:
1x5 minutes
1x3 minute

3 Mins rest between each

 July 20

Day

Off

 

 July 21

Run

7 Miles

 

 July 22

Run

6 Miles

Pick Ups:
1x10 minutes
1x3 minute

3 Mins rest between each

July 23

Run

6 Miles

 
July 24

Long Slow Distance (LSD)

65 minutes

 July 25

Run

7 Miles

July 26

Run

6 Miles

Pick Ups:
2x5 minutes
2x3 minute

3 Mins rest between each

 July 27

Run

7 Miles

 July 28

Day

OFF

 July 29

Run

6 Miles

 July 30

Run 5 Miles

2 Mile Warm Up
2 Mile Time Trial
1Mile warm Down
July  31

Long Slow Distance (LSD)

65 minutes

 Aug 1

Run

7 Miles

 Aug 2

Run

6 Miles

Pick Ups:
3x5 minutes

Rest What you run

 Aug 3

Run

7 Miles

 Aug 4

Run

6 Miles

 Aug 5

Run

7 Miles
Pick Ups:
1x7 minutes
1x5 minutes
1x3 minute

Rest What you run

 Aug 6

DAY 

OFF
Aug 7

Long Slow Distance (LSD)

70 minutes

 Aug 8

Run

8 Miles

 Aug 9

Run

7 Miles

 Aug 10

Run

7 Miles

Pick Ups:
3x5 minutes

Rest What you run

 Aug 11

Run

8 Miles
Easy

 Aug 12

Run

7 Miles

 Aug 13

Run 6 Miles

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

 
Aug 14

Long Slow Distance (LSD)

70 minutes

 Aug 15

DAY 

OFF

 Aug 16

Run

7 Miles Easy

 Aug 17

Run

8 Miles

Pick Ups:
1x7 minutes
1x5 minutes
1x3 minute

Rest What you run

 Aug 18

Run

7 Miles Easy

 Aug 19

Run

7 Miles

Pick Ups:
3x5 minutes

Rest What you run

 Aug 20

Run

8 Miles
Aug 21

Long Slow Distance (LSD)

70 minutes

 Aug 22

Run

8 Miles

 Aug 23

DAY 

OFF

 Aug 24

Meet At Xavier at 9 a.m. to hand in Physicals

Run

7 Miles

 Aug 25

Run

8 Miles Easy

 Aug 26

Run

7 Miles

Pick Ups:
1x7 minutes
1x5 minutes
1x3 minute

Rest What you run

 Aug 17

Run

8 Miles Easy
Aug 28

Long Slow Distance (LSD)

70 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 Sept 5 Sept 6