Cupertino High School XC 2012

Home of the Pioneers
Head Coach Paul Armstrong

Cross Country Practice Schedule and Current Week's Workout Plan
Page last updated:  11/3/12

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
November 5 November 6 November 7
 November 8
 November 10
 November 10
 November 11
3:15PM 3:30PM 3:15PM 3:15PM3:15PM
 D2 2:40PM Boys &
3:15PM Girls
  REST DAY!!
At CHS At Rancho San Antonio At CHS  At CHS At CHS At Toro Park, Salinas
1 mile warm up+ trail run 1 mile warm up+ 1 mile warm up+ 1 mile warm up+ CCS
stretch
 Stretch++ Stretch++ Stretch++ Stretch++ 1 mile warm up  
1 x 1200 road run 400s 
Stretch, sprints
12-24x300s strides 150s
Race  3.0
Wt Rm Wt Rm strides
1 mile cool down
Uniform & Warm-up return   Uniform & Warm-up return Uniform & Warm-up return Stretch, sprints


Week 13 (20/30)championship phase
If 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

Email Coach Armstrong

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