LSSU Summer workouts Womens Cross Country 2012

Week of July 30th to August 5th Monday: Group 1: warm-up 15-20 minutes, 30 minutes of hills (1 to 2 ratio) Group 2: 25 minutes of hills. Hard-up and recover on the way back down. Cool-down 15-20 minutes. The hill should take a minimum of 45 seconds to climb. Any hill between 60 seconds to 90 seconds is ideal. 75 walking lunges, 75 standing squats, 150 push-ups, 5x1minute of situps Tuesday: Group 1: 8 miles or 64minutes, 4x150m strides on grass (park, soccer fieldetc), 150 push-ups, 5x1minute of situps. Wednesday: Group 1: warm-up 20 minutes, 20 min tempo @ 7min mile pace cool-down 20minutes 75 walking lunges, 75 standing quats, 150 push-ups, 5x1minute of situps Thursday: Group 1: 8 miles or 64minutes, 4x150m strides on grass (park, soccer fieldetc), 150 push-ups, 5x1minute of situps.. Friday: Group 1: 8 miles or 64minutes, 75 walking lunges, 75 standing quats, 150 push-ups, 5x1minute of situps Saturday: Group 1: Longer run 11 miles or 88 minutes, 150 push-ups, 5x1minute of situps Sunday: Group 1: 7 miles or 56 minutes, 150 push-ups, 5x1minute of situps Total mileage for the week: 60 miles *Notes: adding hills and tempo this week!

LSSU Summer workouts Womens Cross Country 2012

Week of August 6th to August 12th Monday: Group 1: warm-up 15-20 minutes, 35 minutes of hills (1 to 2 ratio) Group 2: 30 minutes of hills. Hard-up and recover on the way back down. Cool-down 15-20 minutes. The hill should take a minimum of 45 seconds to climb. Any hill between 60 seconds to 90 seconds is ideal. 75 walking lunges, 75 standing squats, 150 push-ups, 5x1minute of situps Tuesday: Group 1: 8 miles or 64minutes, 4x150m strides on grass (park, soccer fieldetc), 150 push-ups, 5x1minute of situps. Wednesday: Group 1: warm-up 20 minutes, 25 min tempo @ 7min mile pace cool-down 20minutes 75 walking lunges, 75 standing quats, 150 push-ups, 5x1minute of situps Thursday: Group 1: 8 miles or 64minutes, 4x150m strides on grass (park, soccer fieldetc), 150 push-ups, 5x1minute of situps.. Friday: Group 1: 8 miles or 64minutes, 75 walking lunges, 75 standing quats, 150 push-ups, 5x1minute of situps Saturday: Group 1: Longer run 12 miles or 96 minutes, 150 push-ups, 5x1minute of situps Sunday: Group 1: 7 miles or 56 minutes, 150 push-ups, 5x1minute of situps Total mileage for the week: 60- 65 miles

LSSU Summer workouts Womens Cross Country 2012

Week of August 13th to August 19th Monday: Group 1: warm-up 15-20 minutes, 35 minutes of hills (1 to 2 ratio) Group 2: 30 minutes of hills. Hard-up and recover on the way back down. Cool-down 15-20 minutes. The hill should take a minimum of 45 seconds to climb. Any hill between 60 seconds to 90 seconds is ideal. 75 walking lunges, 75 standing squats, 150 push-ups, 5x1minute of situps Tuesday: Group 1: 8 miles or 64minutes, 4x150m strides on grass (park, soccer fieldetc), 150 push-ups, 5x1minute of situps. Wednesday: Group 1: 8 miles or 64minutes, 4x150m strides on grass (park, soccer fieldetc), 150 push-ups, 5x1minute of situps.. Thursday: Group 1: warm-up 20 minutes, Fitness test: Algonquin 10 km cool-down 20minutes 75 walking lunges, 75 standing quats, 150 push-ups, 5x1minute of situps Friday: XC camp: AM Run 60-70 minutes, PM run: 30 minutes Saturday: AM: Longer run 10 to 12 miles, 150 push-ups, 5x1minute of situps Sunday: XC camp: AM Run 60-70 minutes, PM run: 30 minutes Total mileage for the week: 60- 65 miles