Home
of the Pioneers
Head Coach Paul Armstrong
Cross
Country
Practice Schedule and Current Week's Workout Plan
Page last updated: 9/8/08
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| September 8 |
September 9 |
September 10 |
September 11 |
September 12 |
September 13 |
September 14 |
| 3:15PM | 3:15PM | 3:15PM | 3:30`PM | 3:15PM | 10:00AM | REST DAY!! |
| At CHS | At CHS | At CHS | At Fremont
HS |
At CHS | At Toro
Park, Salinas |
|
| Figure 8 warm-up +1 | Figure 8 warm-up +1 |
Figure 8 warm-up + 1 | 1 mile warm-up | Figure 8 warm-up +1 |
1 mile warm-up | |
| Stretch |
Stretch | Stretch | Stretch, sprints |
Stretch | Stretch, sprints | |
| 4x600's, 16x200s |
track | 2-6 mile run lsd |
Race 2.05 |
recovery 200s | Race 3.0 | |
| short road run |
1 mile cool-down |
Stretch |
1 mile cool-down |
|||
| Wt Room | conditioning | Wt Room ? |
Stretch |
Stretch | ||
| *time trial make-ups | ||||||
| uniform distribution |
uniform distribution |
You
have any conflicts with this schedule,
see Coach Armstrong.
Notes: Easy = race pace plus 1.5 to 2
minutes per mile, Med = race pace plus 1 to1.5 minutes per
mile, Fast = race pace
LSD = race pace plus 2 to 4 minutes per mile
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