Whetstone Cross Country June 2015
SUNDAY
31
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
1
2
3
4
5
6
8
9
10
11
12
13
15
16
17
18
19
20
Long run of 7 miles or 50
minutes.
Easy run of 30-35
minutes
Hill work:
5-6 Overbrook + 4 to 5
miles or 6 miles @
Highbanks
Easy 35-40 minutes
During your 5 to 6 mile
run, do 4 or sets of 3
minutes surges followed
by 3 minutes easy
Easy 40 minutes
Run 4 to 5 times this
week. Long run of 5
miles or 35 – 40 minutes
New runners long run 4
miles
7
Run 5 to 6 times this
week. Long Run of 6miles
or 45 minutes.
New – long run 5 miles
14
New – 6 miles or 45
minutes
21
22
23
24
25
26
27
Off
Long Run of 8 miles or 55
– 60 minutes
Easy 35-40 minutes or off
Hill work: 5-7 Overbrook
hills or 6 miles @
Highbanks
Easy 35 minutes
After 1-2 mile warm up,
do 3 to 5 1000s @ tempo
pace with 2 minutes
between, followed by 1
mile cool down.
Easy 35 minutes or Off
28
29
30
1
2
3
4
Off
9 AM Group Run Meet @
Whetstone, Long Run of 8
miles or 55-60 minutes
Hill work: 5-7 Overbrook
hills + 5 miles or 6 to 7
miles @ Highbanks
Easy 35 minutes or OFF
9 AM Group run, meet @
Whetstone. During 6 mile
run do 4 to 6 sets of 3
minutes surges with 2
minutes easy between
Easy 35 minutes
During 5 to 6 mile run
have 20 minutes of
continuous tempo pace.
Whetstone Cross Country July 2015
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
1
2
3
4
Off
9 AM Group Run Meet @
Whetstone, Long Run of 8
miles or 55-60 minutes
Hill work: 5-7 Overbrook
hills + 5 miles or 6 to 7
miles @ Highbanks
Easy 35 minutes or OFF
9 AM Group run, meet @
Whetstone. During 6 mile
run do 4 to 6 sets of 3
minutes surges with 2
minutes easy between
Easy 35 minutes
During 5 to 6 mile run
have 20 minutes of
continuous tempo pace.
5
6
7
8
9
10
11
12
13
14
15
16
17
18
OFF
Group Run captains
determine time. Long
Run of 9 miles or 60-65
minutes
Group Run captains
determine time. Hill
work: 5-7 Overbrook Hills
+ 5 miles
Easy 40 minutes or OFF
Group Run captains
determine time: After 1
to 2 mile WU. 2 to 3 sets
of 2 min. hard-2 min. easy
-1min. hard-1 min easy –
30 sec. hard – 30 sec. easy
At least 1 mile cool down
Easy 40 minutes or Of
Easy 40 minutes
19
20
21
22
23
24
25
OFF
9 AM Group Run meet @
Whetstone Long run of
9-10 miles
9 AM Group Run meet @
Whetstone. During 6 mile
run, 4 to 6 – 3minutes
surges followed by 2
minutes easy
Easy 40 minutes
9 AM Group Run meet @
Whetstone 5 to 6 miles
with 20 minutes being
tempo pace.
Easy 40 minutes
Easy 40 minutes
26
27
28
29
30
31
1
OFF
9 AM Group Run meet @
Whetstone. Long Run of
10 miles or 70-75
minutes
9 AM Group Run meet @
Whetstone. 40 minutes
easy
Easy 40 minutes
9 AM Group Run meet @
Whetstone. Hill work: 57 Overbrook Hills + 5
miles
Easy 30 minutes
5 mile Tempo run.
OFF
9 AM Group Run Meet @
Whetstone,. Long Run of
9 miles or 60-65 minutes
Easy 35 minutes
Hill work: 5-7 Overbrook
hills + 5 miles or 7 miles
@ Highbanks
9 AM Group Run Meet @
Whetstone,. -6 miles with
3 surges of 3 minutes in it.
Easy 40 minutes or Off
Easy 40 minutes
August 2015
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
1
2
3
Easy 40 minutes
9 AM Group Run meet
@ Whetstone. Hill work:
5-7 Overbrook Hills + 5
miles
Easy 30 minutes
5 mile Tempo run.
4
5
6
7
8
1st day of practice
9:00 am @ Whetstone
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
September 2015
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
October 2015
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
November 2012
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
December 2012
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
1
2
3
4
5
6
7
8
9
10
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12
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14
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18
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21
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31