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Boys Cross Country

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Cross Country Workouts for August 14 – 19

Monday  Long Run  80 minutes Tuesday  Speed  20 x 200’s at pace\ Wednesday  Critical Threshold  4 miles easy Thursday  Lactic Threshold  4 miles at best available effort Friday  Critical Threshold  4 miles easy Saturday  BAE/CT  1 mile test time plus 4 miles easy Remember to Get Physical, Rankonesport online papers, Parent Meeting Aug. 16 6:30 […]

Cross Country Workouts for Aug. 7 – 11

Monday  Long Run  80 minutes at a real slow pace Tuesday  Speed Day  18 x 200’s at pace.  Girls 36-42 Boys 28 – 34 seconds with 1 min rest between each Wednesday  Critical Threshold   Medium pace 4 mile run Thursday  Lactic Threshold   Timed 5k with 1 mile easy Friday  Critical Threshold   Medium […]

Cross Country Workouts for July 31 – August 5

Monday  Long Run  70 minutes at easy pace Tuesday  Speed  16 x 200’s with 30 second rest between each. Boys at 28-34 seconds and Girls at 36-42 seconds Wednesday  Critical Threshold  4 miles easy pace Thursday  Lactic Threshold 4 miles hard as you can Friday  Critical Threshold  4 miles easy pace Saturday  BAE/Critical Threshold  1 […]

Cross Country workouts for July 24 – 29

Monday Long Run for 60 minutes at an easy pace Tuesday Speed  16 x 200’s at last weeks pace for boys and girls Wednesday  Critical Threshold  4 miles at an easy pace Thursday  Lactic Threshold  4 miles at best available effort. (timed/charted) Friday  Critical Threshold 4 miles at easy pace. (same as Wednesday) Saturday  BAE/Critical […]

Cross Country Workouts for July 17 – 22

Monday is a Long Run day so run continuously for 50 minutes at a very comfortable pace. Tuesday is a Speed Day so run 14 x 200’s at Boys 28 – 34 and Girls 36 – 42 seconds with 1 minutes rest between each run Wednesday is a Critical Threshold day so run  3 miles […]

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 […]

Week 5 Cross Country Workouts for July 3-9

The last week of practices before we officially start out mandatory practices.  This week try to run 5 days of the week and try to run between 4 to 6 miles on each day that you run.  Again, run at an easy pace and be sure to warm up and cool down before and after […]

Week 4 June 26 – July 2

Week 4 Cross Country practice:  Try to run 4 to 6 miles on each run at an easy pace but this week try to run 5 days.  Also, remember to warm up and cool down, before and after each run and that chocolate milk is a great recovery drink. Hope you are getting ready for […]

Week 3 Cross Country Workouts June 18-25

This week try to increase each days run by 1 mile.  Try to run 3 days during the week but increase to 4 to 6 miles on each day.  Remember to warm up and stretch before and after each run and make sure you stay hydrated….chocolate milk is the best recovery drink if you can […]

Cross Country Week 2 workouts for June 12 – 18

Like week 1, the goal is to run 3 days this week.  You can choose any 3 days to run.  Try to run 3 to 4 miles at a comfortable pace. Be sure to warm up and stretch before and after each workout…..remember that chocolate milk is the best recovery drink after a good run.

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