Summer Schedule Boys Varsity

Madison Cross Country Summer Schedule First Practice 8/7/17 7am Goal: to be in good cardiovascular shape by the beginning of the season This is for Varsity and Varsity B runners, the JV kids should be on the low end of the range with one less mile each day, maybe 2 miles less on the long run. Abbreviations: 1 up means 1 mile warmup, 1 down means 1 mile cool down Week Mon Tues Wed Thurs Fri Sat Sun 5/22-5/28 3-4 3-4 3-4 Off or 3-4 6 mile Long Run Off Cross Train (Weekly 18-22) 5/29-6/4 3-4 4-5 3-4 Off or 4-5 6 mile Long run Off Cross Train (Weekly 20-24) 6/5-11 3-4 4-5 3-4 Off or 4-5 7 mile Long Run Off 2-3 Weekly Total (21-26) 6/12-18 3-4 1 mile up then 30 2-4 3-4 3 7-8 miles Off (State People State Start State Start Option 3: Start mid-late min Hilly Run State Weekly Total week) option 1 Start (3-5) then 1 mile down Option:2 (23-29) 6/19-25 4-5 1 up 3-4 3-4 3-4 8-9 miles Off 2-3Tempo Weekly Total 1 down (26-31) 6/26-7/2 4-5 1 up 3-4 4-5 3-4 8-9 miles Off 2-3Tempo Weekly Total 1 down (26-32) 7/3-9 3-4 1 up 2-2.5 Tempo 3-4 3-4 4-5 8 miles Off Down Week 1 down or 30 Weekly Total minute hilly run at (25-30) a moderate pace 7/10-16 4-5 1 up 4-5 4-5.5 4-5 9-9.5 miles Off 3-4Tempo + 4 strides Weekly Total 1 down (30-36) 7/17-23 5-6 1 up 4 5-6 4-5 9-10 miles Off + 4 3-4 Tempo 1-1.5 + 4 strides Weekly Total strides down (33-39) 7/24-30 5-6 1-1.5 up 4-6 4-5 4-6 9-11 miles Off + 4-6 4-5Tempo + 4-6 Weekly Total strides 1-2 down strides (32-42.5) 7/31-6 5 1-2 up 5-6 5-6 4-5 9-10 miles Off Down + 4-6 4 hilly cut-down + 4-6 Weekly Total Week strides tempo 1-2 down strides (34-40)

Our fall fundraiser is to help at the All-comer Track meets at Edison HS on 7/22, 8/5& 8/19. Or at TC Williams June 10-11 and Sept. 2-3 www.pvtc.org there will be a signup genius sent by email.

CROSS-TRAIN: do any alternate aerobic activity, so substitute this in 1-2 days per week based on how you are feeling. Try to pick something that is low impact so your knees get a break from the pounding of running. (swim, bike, exercise bike or other exercise machines) Try to keep your heart rate around 140-165 for this type of exercise (a pace that you can still talk to others at, but not too slow) Madison Cross Country Summer Schedule Freshman Workouts

Goal: to be in good cardiovascular shape by the beginning of the season

Week Mon Tues Wed Thurs Fri Sat Sun 6/5-11 20-25 Day Off CROSS- Day Off 20-35 CROSS-TRAIN Day minutes TRAIN 30 minutes 30 minutes Off minutes 6/12-18 25-30 Day Off CROSS- Day Off 25-30 CROSS-TRAIN Day (State People Start mid- minutes TRAIN 30 minutes 35 minutes Off late week) minutes 6/19-25 25-30 Day Off CROSS- Day Off 25-30 CROSS-TRAIN minutes TRAIN 35 minutes 35 minutes minutes 6/26-7/2 25-30 Day Off CROSS- 20-25 25-30 CROSS-TRAIN Day minutes TRAIN 35 minutes minutes 40 minutes Off minutes 7/3-9 25-30 Day Off CROSS- 25-30 25-30 CROSS-TRAIN Day Down minutes TRAIN 40 minutes minutes 40 minutes Off Week minutes 7/10-16 30-35 Day Off CROSS- 25-30 25-30 CROSS-TRAIN Day minutes TRAIN 40 minutes minutes 45 minutes Off minutes 7/17-23 30-35 Day Off CROSS- 25-30 30-35 CROSS-TRAIN Day minutes TRAIN 45 minutes minutes 45 minutes Off minutes 7/24-30 30-35 Day Off CROSS- 30-35 30-35 CROSS-TRAIN Day minutes TRAIN 45 minutes minutes 50 minutes Off minutes 7/31-6 30-35 25-30 CROSS- 20-25 30-35 CROSS-TRAIN Day Down minutes minutes TRAIN 50 minutes minutes 50 minutes Off Week minutes Our fall fundraiser is to help at the All-comer Track meets at Edison HS on 7/22, 8/5& 8/19. Or at TC Williams June 10-11 and Sept. 2-3 www.pvtc.org there will be a signup genius sent by email.

CROSS-TRAIN: do any alternate aerobic activity, so substitute this in 1-2 days per week based on how you are feeling. Try to pick something that is low impact so your knees get a break from the pounding of running. (swim, bike, exercise bike or other exercise machines) Try to keep your pace that you can still talk to others at, but not too slow

First Practice Monday, August 7th 7am at Nottoway Park Meet near the soccer field turn in all forms in July