Cupertino High School Cross Country 2017

Home of the Pioneers
Head Coach Paul Armstrong
Cross Country Practice Schedule and Current Week's Workout Plan
Page last updated:  8/7/17

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
September 18
 September 19
 September 20 September 21
 September 22
 September 23 September 24
3:15PM 3:15PM 3:15PM 3:15PM 3:15PM 7:00AM
  REST DAY!!
At CHS
 At CHS At CHS At CHS At CHS
 At Fremont Older
1 mile warm-up 1 mile warm-up 1 mile warm-up 1 mile warm-up 1 mile warm-up 4-10 mile trail run  
Stretch
 Stretch, Stretch Stretch
 Stretch long sprints
split 800's
 24x200s road run lsd 600s
 road run
 Stretch
250's turf run strides turf run sprints  
Stretch Wt Room shin splint work Wt Room Stretch
shin splint work Stretch Stretch
 Stretch shin splint work


fh
End grading period
Week 7(25/30/40) load phase

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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