Boise High Cross Country Training Schedule

October 2009

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1

Gary Ward Inv – Lakeview Pk, Nampa

(30 min @ 6:18 pace then 5x300 jog 200 bet then 20 min)

2

40 min easy

3

 Sunfair Inv., Yakima, Wa

(70 min @ 6:18 pace)

4

REST

5

40 min Fartlek with 12x40sec surges jog 1min bet

6

20 min WU, 4 to 6x1000 jog 400 between then 20 min CD

7

45 min @ 6:18 pace

8

20 min then 3x400 jog 200 bet then 20 min then 3x500 then 20 min

9

30 min

10

75 min @ 6:18 pace

11

REST

12

15 min then 30 min Tempo Run 15 min

13

20 to 30 min WU then 3 to 6x800 jog 400 bet then 15 to 20 min

14

40 min easy

15

 Boise City Meet – Ann Morrison Park

16

30 min

17

75 min @ 6:12 pace

18

REST

19

20 min WU 3x400 then 3x300 cut downs then 20 min CD

20

15 min WU, 3x1000 jog 800 between then 15 min CD

21

40 Min

22

20 to 30 min easy then 4x150 accels

23

District Meet – Eagle Island State Park

24

4x1200 then2x800

25

REST

26

50 min to 60 min

27

1200 30 min 3x300 200 jog bet

28

30 to 40 min

29

30 min

30

40 min easy

31

State Meet - Circling Raven GC, Worley