Boise High Cross Country Workouts
June 2011
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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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1 |
2 |
3 Last Day of School |
4 |
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5 |
6 |
7 |
8 |
9 |
10 |
11 |
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12 REST |
13
Begin Summer
Group Training
20 to 30 min,
3x400@VO2 jog 200 between, 3x1200@LT jog 600 between, 20 min easy |
14 40 to 50 min |
15 40 min Fartlek with 8 accelerations for 50 to 60
seconds |
16 30 to 40 min |
17 60 min pace |
18 70 min comfortable pace |
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19 REST |
20 30 min, 4x400@VO2 jog 400 between each, 30 min easy |
21 40 to 50 min easy |
22 5k @ ¾ effort then 5x300 starting at LT pace
ending at VO2 pace |
23 30 to 50 min easy |
24 10 to 20 min jog 3x1600@LT jog 800 between each 20 to 30 min jog |
25
40 to 60 min
Fartlek
During run 12
to 16 accels for 15 to 20 seconds
2 min easy
running between each |
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26 REST |
27 40 to 60 minutes Fartlek AYF (as you feel) |
28 20 to 30 min easy 5x1000@LT 400 jog between each 20 to 30 min easy |
29 40 to 50 min easy |
30 20 to 30 min easy 400-600-400-200@VO2 20 to 30 min easy |
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