Summer Training Plans

See bottom of page for explanations of abbreviations

Cross Country Summer Conditioning- Level 1

Week	Mon	Tues	Wed	Thurs	Friday	Sat	Sun	Miles/Week
1	8 min EC	8 min EC	CT	5 min EC 6 Min MC 5 min EC	OFF	25 min EC	OFF	7.0
2	1x100 AC 16 min EC	8 min EC	CT	5 min EC 6 Min AT 5 min EC	Off	32 min EC	Off	9.0
3	1x100 AC 16 min EC	24 min EC	CT	5 min EC 6 Min MC 5 min EC	Off	40 min EC	Off	12.0
4	2x100 AC 16 min EC	24 min EC	16 min EC	5 min EC 6 Min AT 5 min EC	Off	32 min EC	Off	13.0

Week of	Mon	Tues	Wed	Thurs	Friday	Sat	Sun	Miles/Week
5	2x100 AC 24 min MC	32 min	2x100 AC 24 min EC	5 EC 15 Min MC 5min EC	OFF	40 min EC	Off	18.0
6	1x150 AC 24 min MC	40 min EC	2x150 AC 32 min EC	5 min EC 15 min AT 5 min EC	OFF	48 min EC	Off	22.0
7	2x150 AC 24 min	32 min EC	32 min EC	2x150 AC 16 min AT	32 EC	48 min EC	OFF	22.0
8	3x100 24 min	32 min EC	32 min EC	2x150 AC 16 min AT	32 EC	48 min EC	OFF	22.0
9	3x100 24 min	32 min EC	32 min EC	2x150 AC 16 min AT	32 EC	48 min EC	OFF	22.0

Level 2

June

Week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Mile/Week
1	15:00 EC	15:00 EC	15:00 EC	15:00 EC	15:00 EC	15:00 EC	24:00 EC	15
2	1x100 AC 24:00 EC	30:00 EC	30:00 EC	30:00 EC	30:00 EC	15:00 EC	40:00 EC	25
3	24:00 EC	40:00 EC	40:00 EC	30:00 EC	40:00 EC	30:00 EC	48:00 EC	33

July

Week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Mile/Week
4	2x100 AC 15:00MC	24:00 EC	24:00 EC	24:00 EC	24:00 EC	15:00 AT	48:00 EC	22
5	2x100 AC 30:00 MC	30:00 EC	30:00 EC	2x100 AC 30:00 EC	30:00 EC	24:00 MC	56:00 EC	22
6	1x150 AC 24:00 MC	30:00 EC	40:00 EC	2x100 AC 24:00 MC	40:00 EC	16:00 AT	60:00 EC	30
7	2x150 AC 24:00 MC	30:00 EC	40:00 EC	2x150 AC 24:00 MC	40:00 EC	16:00 FC	60:00 EC	30
8	2x100 AC 24:00 MC	30:00 EC	40:00 EC	2x150 AC 24:00 MC	40:00 EC	16:00 FC	60:00 EC	30
9	2x100 AC 24:00 MC	30:00 EC	40:00 EC	2x150 AC 24:00 MC	40:00 EC	16:00 FC	60:00 EC	30

(Level 3)

June

Week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Mile/Week
1	2 EC	2 EC	3 EC	3 EC	3 EC	2 EC	3 EC	18
2	1x100 AC 3 EC	4 EC	4 EC	3 EC	4 EC	3 EC	4 EC	25
3	5 EC	5 EC	5 EC	5 EC	5 EC	5 EC	7 EC	37
4	2x100 2 MC	3 EC	3 EC	3 EC	3 EC	3 AT	5 EC	22

July

Week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Mile/Week
5	2 x 100 AC 4 MC	5 EC	6 EC	2 x 100 AC 5 EC	6 EC	3 MC	6 EC	35
6	1x150 AC 4 MC	5 EC	6 EC	2x100 AC 4 MC	5 EC	3 AT	8 EC	35
7	2x150 AC 4 MC	5 EC	6 EC	2x150 AC 4 MC	5 EC	3 FC	8 EC	35
8	2x100 AC 4 MC	5 EC	6 EC	2x150 AC 4 MC	5 EC	3 FC	8 EC	35
9	2x100 AC 4 MC	5 EC	6 EC	2x150 AC 4 MC	5 EC	3 FC	6 EC	33

Level 4

June

Week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Mile/Week
1	2 EC	3 EC	3 EC	3 EC	3 EC	3 EC	3 EC	20
2	1x100 AC 4 EC	4 EC	5 EC	4 EC	4 EC	4 EC	6 EC	31
3	4 EC	5 EC	6 EC	5 EC	4 EC	4 EC	7 EC	35
4	2 x100AC 4 EC	3 MC	4 EC	5 EC	4 EC	4AT	7 EC	30

July

Week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Mile/Week
5	2x100 AC 5 MC	6 EC	7 EC	2x100 AC 6 EC	5 EC	3 MC	7 EC	39
6	1x150 AC 5 MC	5 EC	6 EC	2x100 AC 5 MC	6 EC	4 AT	9 EC	40
7	2x150 AC 5 MC	5 EC	6 EC	2x150 AC 5 MC	6 EC	4 FC	9 EC	40
8	2x100 AC 5 MC	5 EC	6 EC	2x150 AC 5 MC	6 EC	4 FC	7 EC	38
9	2x100 AC 5 MC	5 EC	6 EC	2x150 AC 5 MC	6 EC	4 FC	9 EC	40

Level 5

June

Week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Mile/Week
1	2 EC	3 EC	3 EC	3 EC	3 EC	2 EC	5 EC	22
2	1x100 AC 4 EC	5 EC	5 EC	5 EC	5 EC	4 EC	6 EC	34
3	4 EC	6 EC	5 EC	6 EC	5 EC	6 EC	7 EC	39
4	2x100 AC 4 MC	5 MC	5 EC	4 EC	5 EC	4 AT	6 EC	33

July

Week of	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Mile/Week
5	2x100 AC 5 MC	7 EC	6 EC	2x100 AC 6 EC	6 EC	4 MC	9 EC	43
6	1x150 AC 5 MC	6 EC	7 EC	2x100 AC 5 MC	7 EC	5 FC	10 EC	45
7	2x150 AC 5 MC	6 EC	5 EC	2x150 AC 5 MC	7 EC	5 FC	8 EC	41
8	2x100 AC 5 MC	6 EC	7 EC	2 x150 AC 5 MC	7 EC	5 AT	10 EC	45
9	2x100 AC 5 MC	6 EC	7 EC	2 x150 AC 5 MC	7 EC	5 AT	8 EC	43

- Level 6

June

Week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Mile/Week
1	3 EC	4 EC	4 EC	3 EC	4 EC	2 EC	5 EC	25
2	4 EC	5 EC	5 EC	4 EC	5 EC	3 EC	6 EC	32
3	1x100 AC 5 EC	6 EC	5 EC	5 EC	5 EC	5 EC	7 EC	38
4	2x100 AC 4 MC	5 MC	5 EC	4 EC	5 EC	4 AT	6 EC	33

July

Week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Mile/Week
5	2x100 AC 4 MC	5 EC	5 EC	5 EC	5 EC	5 AT	7 EC	36
6	2x200 AC 6 MC	7 EC	8 EC	2x100 AC 7 EC	7 EC	5 MC	10 EC	50
7	1x150 AC 6 MC	7 EC	8 EC	2x100 AC 6 MC	7 EC	5 AT	11 EC	50
8	2x150 AC 6 MC	7 EC	8 EC	2x150 AC 6 MC	7 EC	5 FC	11 EC	50
9	2x150 AC 6 MC	7 EC	8 EC	2x150 AC 6 MC	7 EC	5 FC	8 EC	47

Key To Abbreviations-

EC- Continuous Easy Run (easy conversation pace, 60% effort, 140-150 BPM Heart Rate)

MC- Continuous Medium Run (Difficult conversation pace, 70% effort, 155-165 BPM Heart Rate)

AC- Acceleration (gradually build speed over prescribed distance until reach full speed for last 20 meters)

FC- Continuous Fast Run (No Conversation, 80% effort, 160-170 BPM Heart Rate)

AT- Anaerobic Threshold (hard but steady, 85% effort, 175-180 BPM Heart Rate)

First Day of Practice at High School 8:30 August 4

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