For All Possibly Interested in Cross Country
TOCA Cross Country Training Schedule
Summer 2008
TOCA Cross Country Runners:
Please find below your summer training schedule. This workout schedule is considered a minimum of what you should be doing this summer to prepare for this fall’s cross country season. You can run more if you’d like, but running at least this much is mandatory for anyone wanting to participate in the program this fall. I will be calling each runner to check on your progress throughout the summer.
In addition, we have one scheduled group run. Please mark this date on your calendar. Saturday, July 19th. We will meet at the school at 9:00 am sharp and run for about an hour. Those participating in this run can count it toward their weekly running totals. Please contact me if you cannot attend. Races are scheduled to begin the first week of school. More information will be provided closer to the beginning of school.
Have a great summer!
Coach Mann
JUNE – continue you’re running on your own this month, three times a week at a minimum.
- Week 1 (June 29th – July 5th) Run three days – one mile per day. Total Weekly Mileage (TWM-total weekly mileage) 3
- Week 2 (July 6th – 12th) Run four days – one mile per day. TWM 4
- Week 3 (July 13th – 19th) Run three days. Two days one mile, one day 2 miles (have a rest day before your 2 mile run.) TWM 4
- Week 4 (July 20th – 26th) Run four days. Two days one mile per day, two days two miles per day (do not run your two mile days back to back. Start adding some hills to your distance runs.) TWM 6
- Week 5 (July 27th – Aug. 2nd) Run four days. Three days two miles, one day one mile (your one mile run should be at a much faster than normal pace. Make sure you’re running some hills on your distance runs) TWM 7
- Week 6 (Aug. 3rd – 9th) Run four days. Two days should be three miles, two days should be two miles. Make sure hills are included. TWM 10
- Week 7 (Aug. 10th – 16th) Run four days. Three days should be three miles, one day should be 10 x 100 yard dash – fast as possible with rest between each. TWM approx. 11
- Week 8 (Aug. 17th – 22nd) Run four days. Two days three miles, one day four miles, one day 10 x 100 yard dash (include hills in your long runs). TWM approx. 12
- Week 9 (Aug. 24th – 30th) Run four days. Two days four miles, two days three miles. (Make sure hills are included.) TWM 14
Cross Country Season is here!