Boise High Cross Country Training Schedule

September 2009

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 

31

30 min then 8x200 jog 1min bet then 20 min CD

1

10 to 15 min WU then 4x1600 @ 4:57 pace the 10 to 15 min CD

2

40 min @ 6:22 pace

3

40 min easy

4

Caldwell Invite

5

40 min @ 6:22 pace

6

 

REST

7

40 min Fartlek with 12x40sec surges jog 1min bet

8

40 min easy

9

20 min WU then 3 to 6x800 jog 400 between 20 min CD

 

10

30 min then 3x400 jog 200 bet then 20 min CD

11

40 min easy

12

Brooke's XC Festival-Hermiston, Oregon

13

 

REST

14

30 min then 8x200 jog 1min bet then 20 min CD

15

20 to 30 min WU then 3 to 5x1000 jog 500 bet then 15 to 20 min

16

40 min in hills

17

30 min WU 5x300 jog 200 bet then 30 min jog

18

40 min easy

19

80 min @ 6:22 pace

20

 

REST

21min @ 6:18 pace

22

20 min WU then 4 to 6x800 jog 400 between

23

40 min @ 6:18 pace

24

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

25

40 min easy

26

Bob Firman Invite – Eagle Island State Park

27

 

REST

28

40 min @ 6:18 pace

29

15 to 20 min WU then 5x1000 500 jog bet then 20 min CD

 30

40 min in hills

 1

Gary Ward Inv.

30 min then 5x300 jog 200 between then 20 min

2 

40 min easy

3 

Sunfair Invitational - Yakima, Wa