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2025 XC Season
Week 6
Monday: Distance run of 45-60 min + 4 strides / full core = 7-9 mi
Tuesday: Full quality session (tempo effort) = 7-8 mi
Wednesday: Recovery run of 40-50 min + weightroom = 6-7 mi
Thursday: Preparation run of 30 min + 10 strides = 5 mi
Friday: Tech Trojan Invite = 7 mi
Saturday: Recovery run of 40-50 min = 6-7 mi
Sunday: Off or 30 min easy = 4 mi
Totals: 6-7 days / 35-45 miles
Next Race: Thursday, October 9 - WLHS Viking Invite
Week 5
Monday: Distance run of 40-55 min + 6 strides / full core = 6-8 mi
Tuesday: Full quality session (3 x 1 mileT) @ Dirt Loop = 7-8 mi
Wednesday: Recovery run of 40-50 min + weightroom = 6-7 mi
Thursday: Distance run of 35-40 min + 4 x 300 turf = 5-7 mi
Friday: Preparation run of 30 min + 10 strides = 4-5 mi
Saturday: Marquette Invite = 6-7 mi
Sunday: Off
Totals: 6 days / 34-42 miles
Next Race: Friday, September 26 - Trojan Invite
Week 4
Monday: Distance run of 50-60 min + 4 strides / full core = 6-8 mi
Tuesday: Full quality session (2 x 2 mile) @ Dirt Loop = 7-8 mi
Wednesday: Tosa Hill run of 40-50 min + weightroom = 6-7 mi
Thursday: Distance run of 35-45 min + 4 strides = 5-7 mi
Friday: Full quality session (800s or 1000s) = 6-7 mi
Saturday: Distance run of 40-55 min = 5-8
Sunday: Off
Totals: 6 days / 35-45 miles
Next Race: Saturday, September 20 - Marquette Invite
Week 3
Monday: Distance run of 40-55 min + 4 strides = 6-8 mi
Tuesday: Full quality session (4-5 x 1200 T) @ McCarty Park = 6-8 mi
Wednesday: Recovery run of 35-45 min + 4 x 200 / weightroom = 6-7 mi
Thursday: Preparation run of 30 min + 8 strides = 5 mi
Friday: WAC Bulldog Invite @ McCarty Park = 6-7 mi
Saturday: Distance run of 35-50 min = 5-7
Sunday: Off or 30 min easy
Totals: 6 days / 35-45 miles
Next Race: Saturday, September 20 - Marquette Invite
Week 2
Monday: Full quality session (3-4 x 6 min T) @ Hank Aaron Trail = 6-8 mi
Tuesday: Recovery run of 37-50 min / full core = 5-7 mi
Wednesday: Preparation run of 30 min + strides / weightroom = 5 mi
Thursday: PTTiming Night Race @ Arrowhead = 6-7 mi
Friday: Lakefront distance run + ultimate frisbee = 6-8 mi
Saturday: Distance run of 35-50 min = 5-7
Sunday: Off
Totals: 6 days / 33-42 miles
Next Race: Friday, September 5 - WAC Bulldog Invite
Week 1
Monday: Distance run of 40-55 min + 6 strides / full core = 6-8 mi
Tuesday: Full quality session (800s) @ Dirt Loop = 6-8 mi
Wednesday: Recovery run of 35-50 min / weightroom = 5-7 mi
Thursday: Partial quality session @ Ravenswood & track = 5-7 mi
Friday: Preparation run of 35-40 min + 10 strides = 5-6 mi
Saturday: Scrimmage race @ Dirt Loop = 6-7 mi
Sunday: Off
Totals: 6 days / 33-43 miles
Next Race: Thursday, August 28 - PT Timing Night Race
Summer Training 2025
Athlete & Parents Kick off Meeting: Tuesday, June 3rd -- 5:30 pm WLHS Atrium
Summer Running Calendar: June 9th - August 17th
First official day and practice of 2025 Cross Country: Monday, August 18th 3:20-5:45pm
2024 XC Season
Week 8
Monday: Partial Quality session = 6-7 mi
Tuesday: Recovery run of 35-45 min + strides / full core = 5-6 mi
Wednesday: Preparation run to McCarty Park + strides = 3-4 mi
Thursday: WLHS Viking Invitational = 6-7 mi
Friday: Recovery run of 40-50 min = 6-7 mi
Saturday: Distance run of 30-40 min = 5-7 mi
Sunday: OFF
Totals: 6 days / 33-42 miles
Next Race: Thursday, October 16 - Woodland Conference
Week 7
Monday: Long run of 40-55 min + strides / full core = 6-8 mi
Tuesday: Full Quality session @ Mccarty Park = 6-8 mi
Wednesday: Lakefront run of 36-45 min + Ultimate Frisbee = 6-7 mi
Thursday: Recovery run of 35-45 min + strides / full core = 5-6 mi
Friday: 2 mile Time Trial = 6 mi
Saturday: Recovery run of 35-50 min = 5-7 mi
Sunday: OFF
Totals: 6 days / 33-42 miles
Next Race: Thursday, October 10 - WLHS Viking Invite
Week 6
Monday: Long distance run of 40-55 min + strides / full core = 6-8 mi
Tuesday: Varsity - Full Quality session @ the Dirt Loop = 6-8 mi
JV - Distance run of 35-45 min / ab session = 5-6 mi
Wednesday: Varsity - Recovery run of 36-52 min = 5-7 mi
JV - Full Quality session @ the Dirt Loop = 6-7 mi
Thursday: Distance run of 35-45 min + 300s / full core = 6-7 mi
Friday: Preparation run of 20-25 min + 10 strides = 4
Saturday: Manitowoc Invitational = 6-7 mi
Sunday: OFF
Totals: 6 days / 33-42 miles
Next Race: Friday, October 4 - 2 mile time trial
Week 4
Monday: Distance run of 40-55 min + strides / full core = 6-8 mi
Tuesday: Full Quality session @ the Dirt Loop = 6-8 mi
Wednesday: Recovery run of 36-52 min @ lakefront = 5-7 mi
Thursday: Distance run of 35-45 min + 300s / full core = 6-7 mi
Friday: Preparation run of 20-25 min + 10 strides = 4
Saturday: Monona Grove Invitational = 6-7 mi
Sunday: OFF
Totals: 6 days / 33-42 miles
Next Race: Saturday, September 14 - Monona Grove Invite
Week 3
Monday: Distance run of 37-55 min = 6-8 mi
Tuesday: Quality session @ McCarty Park = 6-8 mi
Wednesday: Recovery run of 36-52 min + full core = 5-7 mi
Thursday: Preparation run of 30 min + 10 strides = 5 mi
Friday: WAC Bulldog Invitational = 6-7 mi
Saturday: Distance run of = 5-7 mi
Sunday: OFF
Totals: 6 days / 33-42 miles
Next Race: Saturday, September 14 - Monona Grove Invite
Week 2
Monday: 20% long run + ultimate frisbee / lakefront run = 6-8 mi
Tuesday: Mt Mary distance run + 5 x 300 / full core = 6-8 mi
Wednesday: Distance run of 36-52 min = 5-7 mi
Thursday: Quality session @ McCarty Park = 6-8 mi
Friday: Recovery run / full core = 6-8 mi
Saturday: Distance run of = 5-7 mi
on your own / please get it done by noon
Sunday: OFF
Totals: 6 days / 34-46 miles
Next Race: Friday, September 6 - WAC Bulldog Invite
Week 1
Monday: 20% long run + 6 strides / full core work = 6-9 mi
Tuesday: Full quality session @ the Dirt Loop = 6-8 mi
Wednesday: Tosa Hill run / 4 x 200 turf / full core work = 5-7 mi
Thursday: Partial quality session @ Hank Aaron Trail / 3 min segments = 6-8 mi
Friday: Preparation Run + 10 strides = 5-6 mi
Saturday: Scrimmage Race @ the Dirt Loop = 6-8 mi
everything will be done at the Dirt Loop / breakfast included
Sunday: OFF
Totals: 6 days / 35-46 miles
Next Race: Friday, September 6 - WAC Bulldog Invite
2023 XC Season
Week 10
Monday: Quality workout @ Hank Aaron fartlek = 6 mi
Tuesday: Recovery distance run of 30-35 min / full core = 4-5 mi
Wednesday: Preparation run of 20-25 min + 10 strides = 4 mi (JV) /
Thursday: South Milwaukee Rocket JV Invite = 6-7 mi
Friday: Preparation run of 20-25 min + 10 strides = 4 mi
Saturday: WIAA Sectional Meet @ Muskego = 6-7 mi
Sunday: OFF or 30-40 min = 5 mi
Totals: 6-7 days / 25-30 miles
Week 9
Monday: Quality workout @ the Dirt Loop = 6-7 mi
Tuesday: Recovery distance run of 40-45 min / full core = 6 mi
Wednesday: Preparation run of 20-25 min + 10 strides = 5 mi
Thursday: Woodland Conference Championships = 6-7 mi
Friday: Recovery distance run of 40-50 min = 6-7 mi
Saturday: Distance run of 40-50 min = 6-7 mi
Sunday: OFF or 30-40 min = 5 mi
Totals: 6-7 days / 36-45 miles
Next Race: South Milwaukee JV Invitational = Thursday, October 19 / WIAA Sectional Meet = Saturday, October 21
Week 8
Monday: Quality workout using McCarty Park = 6-8 mi
Tuesday: Recovery distance run of 40-45 min / full core = 6 mi
Wednesday: Preparation run of 20-25 min + 10 strides = 5 mi
Thursday: WLHS Viking Invitational = 6-7 mi
Friday: Recovery distance run of 40-50 min / Ultimate Frisbee = 7-8 mi
Saturday: Distance run of 40-50 min = 6-7 mi
Sunday: OFF or 30-40 min = 5 mi
Totals: 6-7 days / 36-45 miles
Next Race: Woodland Conference Championships = Thursday, October 12
Week 7
Monday: Partial quality - on your own Fartlek (10-20-10) = 6 mi
Tuesday: Recovery distance run of 40-50 min / full core = 6-7 mi
Wednesday: Preparation run of 25-30 min + 10 strides = 5 mi
Thursday: Slinger Terry Krall Invitational = 6-7 mi
Friday: Recovery distance run of 40-50 min / Ultimate Frisbee = 7-8 mi
Saturday: Distance run of 40-50 min = 6-7 mi
Sunday: OFF or 30-40 min = 5 mi
Totals: 6-7 days / 36-45 miles
Next Race: WLHS Viking Invitational = Thursday, October 5
Week 6
Monday: Dirt Loop Distance run + barefoot strides / full core work = 7-9 mi
Tuesday: Full quality: Ravenswood Hybrid workout = 6-8 mi
Wednesday: Hank Aaron recovery run of 45-55 min = 6-8 mi
Thursday: Distance run of 40-45 min + 5 x 300 turf / full core work = 6-7 mi
Friday: Full Quality = 4-7 x 800/1000 on Wisco Track = 6-7 mi
Saturday: Distance run of 45-55 min = 6-8 mi
Sunday: OFF
Totals: 6-7 days / 37-47 miles
Next Race: Slinger Terry Krall Invite = Thursday, September 28
Week 5
Monday: Mt Mary Distance run + hills / full core work = 6-9 mi
Tuesday: Full quality at McCarty Park = 3-4 sets of 800-800 = 6-8 mi
Wednesday: Lakefront recovery run = 6-8 mi
Thursday: Recovery run of 40-45 min + 6 x 200 / full core work = 6-7 mi
Friday: Preparation run of 30+ min / 10 strides = 5 mi
Saturday: Muskego Invite = 6-7 mi
Sunday: Distance run or Off = 5-7 mi
Totals: 6-7 days / 32-46 miles
Next Race: 2 mile Time Trial on Wisco Track = Friday, September 22
Week 4
Monday: Distance run on Labor Day = 6-7 mi
Tuesday: 36 min run + 24 min bike = hour aerobic / full core work = 5-7 mi
Wednesday: Full quality at Dirt Loop = 3-4 x Mile = 6-8 mi
Thursday: Recovery run of 40-50 min / full core work = 6-7 mi
Friday: Preparation run of 30+ min / 10 strides = 5 mi
Saturday: Monona Grove Invite = 6-7 mi
Sunday: Distance run or Off = 5-7 mi
Totals: 6-7 days / 32-46 miles
Next Race: Muskego Invite on Saturday, September 16
Week 3
Monday: Long run with 2 x Forest Loop / full core work = 6-8 mi
Tuesday: Full quality session @ LaFollette Park / 4-6 x 1000 = 6-8 mi
Wednesday: Recovery run of 35-50 min / full core work = 5-7 mi
Thursday: Preparation run of 25-30 min / 10 strides = 4-5 mi
Friday: WAH Leighton Betz Invite @ Greenfield Park = 6-7 mi
Saturday: Recovery run of 35-50 min = 5-7 mi
Sunday: Distance run or Off = 5-7 mi
Totals: 6-7 days / 32-46 miles
Next Race: Monona Grove Invite on Saturday, September 9
Week 2
Monday: 20% long run + Mt Mary hills / full core work = 6-9 mi
Tuesday: Distance run + track 200s / ab session = 5-7 mi
Wednesday: Full quality session @ the Pettit Center / 4-7 x 900 = 6-8 mi
Thursday: Recovery run at the Lakefront = 5-7 mi
bring towel for after lake
Friday: Preparation Run + 10 strides = 5-6 mi
Saturday: PTTiming Night Race @ Arrowhead = 6-7 mi
Boys race = 8:30pm
Sunday: Distance run or Off = 5-7 mi
Totals: 6-7 days / 35-50 miles
Next Race: WAH Leighton Betz Invite on Friday, September 1
Week 1
Monday: 20% long run + 6 strides / full core work = 6-9 mi
rain expected = bring a towel and dry shirt
Tuesday: Full quality session @ the Lakefront / Colorado Run = 5-7 mi
bring a towel / beach & swim after run
Wednesday: Tosa Hill run / 5 x 300 turf / full core work = 5-7 mi
Thursday: Full quality session @ the Dirt Loop / 3-4 x Fartlek miles = 5-7 mi
first full day of school
Friday: Preparation Run + 10 strides = 5-6 mi
Saturday: Scrimmage Race @ the Dirt Loop = 6-8 mi
everything will be done at the Dirt Loop / breakfast included
Sunday: Distance run or Off = 4-5 mi
Totals: 6-7 days / 35-50 miles
Next Race: Arrowhead Night Race on Saturday, August 26
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