Xc August 2009
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MVHS XC-Training Calendar August 2009 Girls: Level 1: 30-35 Level 2: 35-45 Level 3: 45-55
Sunday 26 Optional on your own August 2
Monday 27
Boys: Level 1: 40-50 Level 2: 50-60 Level 3: 60-70
Tuesday 28
Wednesday 29
Thursday 30
Friday 31
Running Camp-Green Valley Lake Plateau 3
MVHS
4 Plateau 5 MVHS 6 AT Run 10x100m Fartlek Run 3-6 2-4x2 mile Sprints/ 6-10 miles 5:3 interval w/3 min. Plyos G: 4-6-8 rest +3 miles B: 4-6-10 MVHS 10 MVHS 11 MVHS 12 MVHS 13 9 AT Run 10x100m VVO2 Wkt. 3-6 2-4x2 mile Sprints/ 6- 10 miles 3-5x1mile w/3 min. Plyos 3 min rest rest +3 miles @ 85% 16 17 18 19 20 AT Run 10x100m VVO2 Wkt. 3-6 2-4x2 mile Sprints/ 6-10 miles 3-5x1mile w/3 min. Plyos 3 min rest rest +3 miles @ 85% 23 24 25 26 27 AT Run 10x100m VVO2 Wkt. 3-6 2-4x2 mile Sprints/ 6-10 miles 3-5x1mile w/3 min. Plyos 3 min rest rest + 3 miles @ 85% All practices start at 7:00am except Friday pool workouts at 11:30
Desire Work
Plateau
Saturday August 1 8-10-12 On your own
7
Plateau 8
Pool Workout
Long run 8-15 miles
MVHS
14
Recovery 4-6 miles
Plateau 15
Long Run 8-17 miles 21
Recovery 4-6 miles 28 Recovery 4-6 miles
Plateau 22
Long Run 8-17 miles 29 Long Run 8-17 miles
Sunday 26 Optional on your own August 2
Monday 27
Boys: Level 1: 40-50 Level 2: 50-60 Level 3: 60-70
Tuesday 28
Wednesday 29
Thursday 30
Friday 31
Running Camp-Green Valley Lake Plateau 3
MVHS
4 Plateau 5 MVHS 6 AT Run 10x100m Fartlek Run 3-6 2-4x2 mile Sprints/ 6-10 miles 5:3 interval w/3 min. Plyos G: 4-6-8 rest +3 miles B: 4-6-10 MVHS 10 MVHS 11 MVHS 12 MVHS 13 9 AT Run 10x100m VVO2 Wkt. 3-6 2-4x2 mile Sprints/ 6- 10 miles 3-5x1mile w/3 min. Plyos 3 min rest rest +3 miles @ 85% 16 17 18 19 20 AT Run 10x100m VVO2 Wkt. 3-6 2-4x2 mile Sprints/ 6-10 miles 3-5x1mile w/3 min. Plyos 3 min rest rest +3 miles @ 85% 23 24 25 26 27 AT Run 10x100m VVO2 Wkt. 3-6 2-4x2 mile Sprints/ 6-10 miles 3-5x1mile w/3 min. Plyos 3 min rest rest + 3 miles @ 85% All practices start at 7:00am except Friday pool workouts at 11:30
Desire Work
Plateau
Saturday August 1 8-10-12 On your own
7
Plateau 8
Pool Workout
Long run 8-15 miles
MVHS
14
Recovery 4-6 miles
Plateau 15
Long Run 8-17 miles 21
Recovery 4-6 miles 28 Recovery 4-6 miles
Plateau 22
Long Run 8-17 miles 29 Long Run 8-17 miles
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