It's very important to log the miles during the summer. We have found that the runner who runs 300+ miles will have a very successful Cross Country season. Since we move to a new region next season, which will include Desert Vista, Hamilton and Chandler we will have to compete for the Region Championship.
The following workouts are designed for success. If you are on vacation, don't forget your running shoes. If you are confused about miles, workup to 1 to 1 1/2 hours of continuous runnign without stopping.
All runners will be awarded a 300+miles club t-shirt when that goal is achieved. Keep track of the miles you've run!
The first unofficial practice will be Monday July 13th in front of Brophy.
All practices will be at 6:00 AM
Week 1 July 13 (In front of Brophy-Steele Park)
13 Monday: 4 miles easy
14 Tuesday: 4-5 miles med. pace
15 Wednesday: 5 miles easy pace
16 Thursday: 6 miles med pace
17 Friday: 6 miles easy pace
18 Saturday: 6 miles (on your own)
19 Sunday: 6-8 miles (on your own)
Week 2 July 20 (In front of Brophy - Steele Park)
20 Monday: warmup Steele Park 5 x hill circuit
21 Tuesday: 6 miles easy pace
22 Wednesday: 6 miles med pace
23 Thursday: 7 miles easy pace
24 Friday: 6 miles hard pace
25 Saturday: 7 miles (on your own)
26 Sunday: 8 miles easy (on your own)
Week 3 July 27 (Grananda Park - 20th Street and Maryland)
27 Monday: 6-7 miles fartlek 12-14 accel of 40 sec.
28 Tuesday: 7-8 miles easy
29 Wednesday: 7-8 miles med pace
30 Thursday: 6-7 miles farlek 6 accel of 2 min.
31 Friday: 7-8 miles easy
August
1 Saturday: 7-8 miles (on your own)
2 Sunday: 8 miles easy
Granada Park -August 3-7
Brophy (in front) August 10-14
