SUMMER WORKOUT PROGRAM
SUMMER WORKOUT PROGRAM
This program is designed for students who are interested in running cross country in the fall. Don’t worry if you miss some workouts. The important thing is to try and run some when you are able to to get in better shape for the fall. Feel free to adjust the days to fit your schedule. This is 7 weeks of work. If a week is really tough, then just repeat that same workout the following week. If you are really tired then take an extra day off.
If you find a local race to do you can replace your Saturday workout with that instead. If you compete in a race on a Sunday take Saturday off. It’s important that you have at least two days off a week. Make sure that you are warming up properly before and stretching after each workout.
Week 1
Monday: 10 minutes – MEDIUM effort
Tuesday: 15 minutes – EASY effort
Wednesday: OFF (or do another sport – but do NOT run)
Thursday: 1 mile MEDIUM effort
Friday: OFF
Saturday: 1.5 mile MEDIUM effort
Sunday: OFF
Week 2
Monday: 10 minutes – MEDIUM effort
Tuesday: 15 minutes – EASY effort
Wednesday: OFF (or do another sport – but do NOT run)
Thursday: 1.5 mile MEDIUM effort
Friday: OFF
Saturday: 1.5 mile MEDIUM effort
Sunday: OFF
Week 3
Monday: 2 miles EASY effort
Tuesday: 2.5 miles MEDIUM effort (or a shorter workout with hills)
Wednesday: OFF (or do another sport – but do NOT run)
Thursday: 3-4 hill sprints OR 5-6 track sprints
Friday: OFF
Saturday: 2 miles MEDIUM Effort (hills if possible)
Sunday: OFF
Week 4 (Recovery Week)
Monday: 2 miles EASY effort
Tuesday: 20 minutes MEDIUM effort
Wednesday: OFF (or do another sport – but do NOT run)
Thursday: 2 miles EASY effort
Friday: OFF
Saturday: 2.5 miles MEDIUM effort
Sunday: OFF
Week 5
Monday: 2 miles EASY effort
Tuesday: 2.5 miles HARD effort (either hills or a stronger pace)
Wednesday: OFF (or do another sport – but do NOT run)
Thursday: 25 minutes MEDIUM effort
Friday: OFF
Saturday: 3 miles MEDIUM effort (some hills if possible)
Sunday: OFF
Week 6
Monday: 3 miles EASY effort
Tuesday: 1.5 miles HARD effort (either hills or a stronger pace)
Wednesday: OFF (or do another sport – but do NOT run)
Thursday: 4-5 hill sprints OR 6-8 track sprints
Friday: OFF
Saturday: 20 minutes EASY effort
Sunday: OFF
Week 7
Monday: 2 miles HARD effort (either hills or a stronger pace)
Tuesday: 2O minutes EASY effort
Wednesday: OFF (or do another sport – but do NOT run)
Thursday: 3 miles HARD effort
Friday: 25 minutes EASY effort
Saturday: OFF
Sunday: 3 miles HARD effort