Xc September 2009

MVHS XC-Training Calendar September 2009

Sunday

Optional on your own 6

7 AT Run 2-4x2 mile w/3 min rest 7:00am!

3–6

13 3-6

14 Long Run 8-10-12

20 3-6

27 3–6

Monday 31 AT Run 2-4x2 mile w/3 min. rest 6:00pm

Tuesday 1 10x100m Sprints/ Plyos +3 miles

Sprints 10x60m w/2min rest + Plyos + 2-3 miles 15 Sprints 10x60m w/2min rest + Plyos + 2-3 miles

21

22 Sprints 10x60m w/2min rest + Plyos + 2-3 Miles 29 Sprints 10x60m w/2min rest + Plyos + 2-3 Miles

28

G: 6-8-10 B: 6-10-12

8

Var:AT Run 3x2 mile w/3 min rest JV: Long Run 8-10 miles

Var:AT Run 3x2 mile w/3 min rest JV: Long Run 8-10 miles

Wednesday 2

9 G: 6-8 B: 6-10

Thursday 3 VVO2 Wkt. 6-10x800m 1-2 min rest @ 85% VVO2 6:00pm 10 VVO2 Wkt JV:3-4x1-mile @ 88% Var: 5x1-mile @85%

Friday 4 G: 4-6-8

Saturday 5

Plateau

Long Run 8-10-13-15

B: 6-8-10 11 Premeet 3-6 miles + 4x200m @ mile pace

3 min rest 6:00pm 16 17 18 VVO2 Wkt. Premeet G: 6-8 6-10x800m 3-6 miles 1-2 min rest + 4x200m B: 6-10 @ 85% @ mile VVO2 pace 6:00pm 23 24 25 Premeet League 3-6 miles Meet #1 Recovery + 4x200m @ Santa 4-6-8 miles @ mile Rosa pace Plateau 30 Oct 1 2 G: 6-8 VVO2 Wkt 6-8x800m Recovery B: 6-10 @ Run 88%VVO2 4-6-8 Miles 2 min rest

12 Fastback Shootout @ Mt SAC (Varsity evening mileage)

19 Woodbridge Invite Varsity: AM 6 Miles

26 Long Run 8-12 Miles

3 Long Run 8-10-12-14

“Anyone can run until it hurts…that’s where Cross Country begins.”