Cupertino High School Cross Country 2018

Home of the Pioneers
Head Coach Paul Armstrong
Cross Country Practice Schedule and Current Week's Workout Plan
Page last updated:  8/2/18

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
October 1`
October 2
October 3
October 4
October 5
October 6
October 7
3:40PM 2:45PM 3:40PM 3:40PM 3:40PM 9:00AM and 1:00PM
 REST DAY!!
At CHS At Crystal Springs in Belmont
SCVAL Preview Meet  (SCVAL #2)
At CHS At CHS At CHS
Crystal Sprngs Invitational

At Half Moon Bay HS
Artichoke Invitational
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, sprints Stretch Stretch, Stretch Stretch, sprints
12x400s
Race 2.95 road run or turf  run
800s, 200s 400s, 200s Race  2.95  and 2.33
turf run
1 mile cool down 200s
road run short run
1 mile cool-down  
strides
Stretch, Sprints strides conditioning Stretch Stretch, Sprints
Stretch Stretch Wt Room

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Week 9 (20/30/40) load phase (active rest)
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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