The workouts below are for the athletes who will not be attending summer training. If you did not do the previous workouts linked to the right. Please start with those, these are level 2 workouts so please start at step one.
Upperclassmen
Monday: Easy 5 mile run
Tuesday: 2 mile warm up, dynamics and drills then 8 x hill runs, walk down rest
Wednesday: crosstrain for 40 minutes (walk, bike ride or swim)
Thursday: 2 mile warm up, dynamics and drills then Street sprints. Sprint the full length of your street from intersection to intersection. 2 sets of 6 reps 1 minute rest after each reps 4 minutes rest between sets
Friday: easy 6 mile run and plyometrics/power and lower circuit on home workout sheet.
Saturday: crosstrain for 60 minutes (walk, bike ride or swim)
Sunday: Rest
Freshman/New to XC
Monday: Run 5 minutes, walk 1 minute. Repeat 3 times.
Tuesday: 20 minute run (walk, bike ride or swim)
Wednesday: Crosstrain for 20 minutes
Thursday: Run 6 minutes, walk 1 minute. Repeat 3 times.
Day 5: Run 7 minutes, walk 1 minute. Repeat 3 times.
Day 6: Crosstrain for 40 minutes (walk, bike ride or swim)
Day 7: Rest.