Cupertino High School Cross Country 2013

Home of the Pioneers
Head Coach Paul Armstrong
Cross Country Practice Schedule and Current Week's Workout Plan
Page last updated:  8/18/13, 11/10/13, 11/12/13

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
November 11 November 12 November 13
 November 14
 November 15
 November 16
 November 17
REST DAY!! 3:30PM 3:30PM 3:15PM3:15PM
 D1 2:40PM Boys &
3:15PM Girls
  REST DAY!!
At Rancho San Antonio  At Rancho San Antonio  At CHS At CHS At Crystal Springs
trail run trail run 1 mile warm up+ 1 mile warm up+ CCS
sprints or  At CHS  3:15PM
 Stretch++ Stretch++ 1 mile warm up  
Stretch++ 1 mile warm up+ 400s 
Stretch, sprints

Stretch++ 150s
Race  2.95
road run strides
1 mile cool down
Uniform & Warm-up return Strides, Stretch++  Uniform & Warm-up return Uniform & Warm-up return Sprints, Stretch
Veterans DayUniform & Warm-up return
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

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