WHS CROSS COUNTRY TRAINING--SUGGESTIONS SUMMER OF WED (Track) THUR (Street) 30 minute. Plyos + 6 X 5 2 Rest. run EASY.

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1 WEEK 1 6/15/09 2 6/22/09 3 6/29/09 4 7/6/09 5 7/13/09 6 7/20/09 7 7/27/09 8 8/3/09 9 8/10/ /17/09 WHS CROSS COUNTRY TRAINING--SUGGESTIONS MON (Grass) - Min 5-(1-2)-5 Min Min 5-(2-2)-5 Min Min 5-(3-2) (4-2) (5-2)-5 TUE (Canal) min min 45 min WED (Track) Plyos 6 X 5 2 Rest THUR (Street) 45 FRI (Grass/Track) 2-mile 2-mile 5 X 0 2-mile 2-mile 2-mile 5 X 0 2-mile 2-mile 2-mile 5 X 0 2-mile 2-mile 8 X 0 SAT On your own 50 Min 50 Min 55 Min 55 Min 60 Min 60 Min SUN

2 TEMPO: (Anaerobic Conditioning) --Begin at an easy pace as if you are doing a couple of warm-up laps. --After 10 s of jogging, gradually accelerate toward peak speed. --Hold the peak speed for 10 to 15 s. --Gradually decelerate, finishing with 5 to 10 s of gentle jogging. --If you do this workout correctly, you should finish refreshed not fatigued. --Peak speed should be 80% to 85% of Max. Heart Rate to 175 bpm. (20 to seconds per mile slower than 5 km race pace) FARTLEK: (Aerobic Capacity Training) --Speed Play or a workout that involves constant changes of pace at different distances. --Warm-up with 10 s of gentle jogging at the beginning. --Pick up the pace and surge for maybe 10 to seconds than jog for equal time until partly recovered than surge again. --The surges can very from 100 to 0 meters or longer. The speed can vary each time as well. --This helps to develop race pace and race tactics. INTERVALS: (Anaerobic Conditioning and Aerobic Capacity Training) --More precise form of speed training-----it consists of fast repeats that are followed by jogging of an equal distance to recover. --Be consistent with both the repeats and the interval between the repeats. --Do not the first few repeats so fast that you cannot maintain the same speed for the remaining repeats. The goal is to them all at the same pace. 0 s----- them at 2-mile race pace and work up to 1-mile pace s--- these on the WWPP XC course--total distance of a race. Walk 3 s to recover in between the repeats. 600 s----- each 600 at a 2-mile race pace and jog a 200 in between. CIRCUIT: PLYOMETRICS: Speed and Strength (See attached page) Power and Strength (See attached page) RUN: (Aerobic Conditioning) These are the 2 to 3 days a week that you do not hard. You need of comparative rest between the hard workouts otherwise you will not be able to those hard workouts at full speed. LONG RUN: (Aerobic Conditioning) These are necessary to improve your aerobic fitness and endurance. Do not worry how fast or slow you as long as you for the prescribed length of time at a pace that allows you to finish as fast as you start. at conversational pace.

3 CIRCUIT TRAINING 10 to 15 Minutes of easy jogging OR 2 laps on the grass Low Impact Warm-up Shin stretch 0 ON GRASS: 0 ON GRASS: DIPS TUCK JUMPS STEP-UPS ON BLEACHERS PUSH-UPS BURPIES DIPS SQUAT JUMPS (Vertical) SINGLE LEG SQUATS (BOTH LEGS) PUSH-UPS SQUAT THRUSTS (Horizontal) REPEAT above a 2nd Time----Finish with 0 m Other Exercises: TOE JUMPS TREADMILLS CRUNCHES FAST SQUATS LOW BACK EXTENSIONS LUNGES WITH EACH LEG --20 to seconds work on each exercise ---second rest between each exercise --2 to 4 sets --2- recovery between each set --Advance to 600 m reps--to 800 m reps--to 1200 m reps --Then start back at 0 m reps with 3 circuit sets *****FINISH WORKOUT WITH a 10 cool-down jog or jog one full lap around the school.

4 PLYOMETRICS *****Improve 8% seconds in a 20 5 km***** Do these drills on Dirt or Grass 2 X s per week before easy days. Start with one set of 2 to 4 drills and add one more drill each week. Complete one full set of all 6 drills and eventually do a second set. Alternate exercises to stay fresh-----there are a lot of different drills. 1 High-Knee Carioca ( yards and then switch sides) 2 Single-Leg Hop (5 to 6 times on one leg and switch) A DISTANCE B HEIGHT 3 Skipping (Minimize time on the ground thighs are parallel to the ground yards.) 4 Double-Leg Hop (6 to 8 times in a row consecutive w/o rest) A DISTANCE B HEIGHT 5 Tuck jumps (Do 15 to 20 and rest) 6 Toe Jumps (100 in a row keeping knees straight)

5 Easy % 70% Conversational s Maintenance Miles 25% 65% to 75% Conversational 45 to 90 s Maintenance Miles Medium 15% Cruise or Lactate Threshold 8% Interval 8% Reps/Sprint Training 4% 80% to 85% Comfortably Hard 85% Comfortably Hard 95% to 100% 5 km Race Pace 110% 5 seconds per 0 m faster than 5 K pace 20 s or 2 to 3 total miles 3 to 10 s seconds to 5 min to 90 seconds 1 Equal Recovery Time Recovery 5 X's each rep

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