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, 11/4/17

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
November 6 November 7 November 8
 November 9
 November 10
 November 11
 November 12
3:15PM  3:30PM
REST DAY!!

 3:15PM Veterans Day -
 no school
1:00PM
 D1 1:30PM Girls &
2:05PM Boys
  REST DAY!!
At CHS At Rancho  At CHS At CHS At Toro Park
1 mile warm up+ mini-stretch
 1 mile warm up+ 1 mile warm up+ CCS
Stretch++ 5-7 miles Stretch++ Stretch++ 1 mile warm up  
1000s, 600s sprints 400s, 150s 200s
 Stretch, sprints
Wt Room Stretch
 Strides, Stretch++ Strides, Stretch++ Race  3.0
Stretch



1 mile cool down
Uniform & Warm-up return     Uniform & Warm-up return Uniform & Warm-up return Sprints, Stretch





Week 14 (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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