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Cross Country Workouts for July 10 – 16

Monday:  Long Run  40 minute continuous run at easy pace.

Tuesday:  Speed  10 x 200’s with 30 second rest between each and 2 minute rest after 5.

Girls:  36 – 42 seconds and Boys:  28 – 34 seconds

Wednesday:  Tempo  3 mile run at best effort

Thursday:  Lactic Threshold/Critical Threshold  2 miles hard / 1 mile easy

Friday:  Speed  4 x 800 at best effort with 3 minutes rest between each

Saturday:  BAE/Critical Threshold:  1 mile timed run / 2 miles easy

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