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
October 9
October 10
October 11
October 12
October 13
October 14
October 15
3:15PM 3:15PM 3:15PM 3:15PM 3:15PM 10:00AM  REST DAY!!
At CHS At CHS At CHS At CHSAt CHS At Toro Park in Salinas
Monterey Bay
1 mile warm up+ 1 mile warm up 1 mile warm up 1 mile warm up+ 1 mile warm up+ 1 mile warm up  
Stretch++
Stretch++ Stretch, sprints Stretch++, sprints Stretch++ Stretch, sprints
24x200s w/jog across
1000s road run 12x300s road run
Race  3.0 miles
short run
Wt Room? sprints or pyramids Strides 1 mile cool-down  
Wt Room? Stretch Wt Room? strides Stretch++ Sprints, Stretch
Stretch Stretch Wt Rm, Stretch

 


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PSAT, TOB

Week 10 (20/30/40)speed 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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