XC Summer Program

This is a potential summer program to prepare you for the Cross Country Season.
Each level is a week.  You must pick the level you need to start on based on your level of fitness.  Each week, progress to the next level.  If for some reason you don't complete a week, start that same week over.  The pace is conversational pace.  Boys should be around 7:45/mile pace and girls should be around 8:45/mile pace.

Warm Up: 0.5 mile run, drills, two sprints, 0.25 mile run
Cool Down: 5 striders, heel walks, toe walks, 100 bicycle kicks, stretch, 

Level 1
Sunday: Rest
Monday: 2.0
Tuesday: 2.0
Wednesday: 2.0
Thursday: 2.0
Friday: 2.0
Saturday: 2.0
(12 miles)

Level 2
Sunday: Rest
Monday: 2.5
Tuesday: 2.0
Wednesday: 2.5
Thursday: 2.0
Friday: 2.5
Saturday: 2.0
(13.5 miles)

Level 3
Sunday: Rest
Monday: 2.5
Tuesday: 2.5
Wednesday: 2.5
Thursday: 2.5
Friday: 2.5
Saturday: 2.5
(15 miles)

Level 4
Sunday: Rest
Monday: 3.0
Tuesday: 2.5
Wednesday: 3.0
Thursday: 2.5
Friday: 3.0
Saturday: 2.5
(16.5 miles)

Level 5
Sunday: Rest
Monday: 3.0
Tuesday: 3.0
Wednesday: 3.0
Thursday: 3.0
Friday: 3.0
Saturday: 3.0
(18 miles)

Level 6
Sunday: Rest
Monday: 3.5
Tuesday: 3.0
Wednesday: 3.5
Thursday: 3.0
Friday: 3.5
Saturday: 3.0
(19.5 miles)

Level 7
Sunday: Rest
Monday: 3.5
Tuesday: 3.5
Wednesday: 3.5
Thursday: 3.5
Friday: 3.5
Saturday: 3.5
(21 miles)

Level 8
Sunday: Rest
Monday: 4.0
Tuesday: 3.5
Wednesday: 4.0
Thursday: 3.5
Friday: 4.0
Saturday: 3.5
(22.5 miles)

Level 9
Sunday: Rest
Monday: 4.0
Tuesday: 4.0
Wednesday: 4.0
Thursday: 4.0
Friday: 4.0
Saturday: 4.0
(24 miles)

Level 10
Sunday: Rest
Monday: 4.5
Tuesday: 4.0
Wednesday: 4.5
Thursday: 4.0
Friday: 4.5
Saturday: 4.0
(25.5 miles)

Level 11
Sunday: Rest
Monday: 4.5
Tuesday: 4.5
Wednesday: 4.5
Thursday: 4.5
Friday: 4.5
Saturday: 4.5
(27 miles)

Level 12
Sunday: Rest
Monday: 5.0
Tuesday: 4.5
Wednesday: 5.0
Thursday: 4.5
Friday: 5.0
Saturday: 4.5
(28.5 miles)

Level 13
Sunday: Rest
Monday: 5.0
Tuesday: 5.0
Wednesday: 5.0
Thursday: 5.0
Friday: 5.0
Saturday: 5.0
(30 miles)

Level 14
Sunday: Rest
Monday: 5.5
Tuesday: 5.0
Wednesday: 5.5
Thursday: 5.0
Friday: 5.5
Saturday: 5.0
(31.5 miles)

Level 15
Sunday: Rest
Monday: 5.5
Tuesday: 5.5
Wednesday: 5.5
Thursday: 5.5
Friday: 5.5
Saturday: 5.5
(33 miles)

Level 16
Sunday: Rest
Monday: 6.0
Tuesday: 5.5
Wednesday: 6.0
Thursday: 5.5
Friday: 6.0
Saturday: 5.5
(34.5 miles)

Level 17
Sunday: Rest
Monday: 6.0
Tuesday: 6.0
Wednesday: 6.0
Thursday: 6.0
Friday: 6.0
Saturday: 6.0
(36 miles)