2017 XC Workout Calendar

2017 XC Workout Calendar Week 6 (July 10-16): Mileage at 85-90% **In order to understand how much you should run each week or for each Hill repeats (5 x 400m hill) long run, first determine your anticipated maximum weekly mileage for Medium Fartlek (3 min, 2 min, 1 min fast with equal recovery for the upcoming season: 24 minutes) Suggested ranges: Long run (level 3—17-18% of 100% weekly mileage) Varsity boys—65-80 miles per week (mpw) JV boys—45-55 mpw Week 7 (July 17-23): Mileage at 65-70% Varsity girls—45-65 mpw Tempo (2 x 3 miles) 4 min) JV girls—35-45 mpw Long run (level 2—15% of 100% weekly mileage)

Phase I (Building Fitness): Phase III (Late Summer Base):

Week 1 (June 5-11): Mileage at 50-60% of weekly maximum (from above) Week 8 (July 24-July 30): Mileage at 85-90% Easy Fartlek (2 min fast, 3 minutes easy for 15-20 minutes) Tempo (4 miles) (or camp race) Long run (level 1—13% of 100% weekly mileage) Long run (level 4—20% of 100% weekly mileage) (for instance, 10.5 miles for an 80 mpw maximum, 6 miles for 45 mpw max)

Week 9 (July 31-Aug 6): Mileage at 90-95% Week 2 (June 12-18): Mileage at 60-65% Hill repeats (6 x 400m hill) Medium Fartlek (2 minutes fast, 2 minutes easy for 16-24 min) Intervals (8 x 400m) Long run (level 1—13% of 100% weekly mileage) Long run (level 3—17-18% of 100% weekly mileage) Week 3 (June 19-25): Mileage at 65-75% Week 10 (Aug 7-13): Mileage at 95-100% Long Fartlek (3 minutes fast, 2 minutes easy for 20-25 minutes) Hill repeats (8 x 200m hill) Long run (level 2—15% of 100% weekly mileage) Tempo (5 miles) Long run (level 4—20% of 100% weekly mileage) Phase II (Mid-Summer Base):

Week 11 (Aug 14-20): Mileage at 75-80% Week 4 (June 26-July 2): Mileage at 75-80% Long Fartlek (3 min fast, 1 min easy, 2 min fast, 1 min easy, 1 min Hill repeats (4 x 400m hill) fast, 1 min easy for 27 min) Intervals (10 x 300m) Long run (level 2—15% of 100% weekly mileage) Long run (level 3—17-18% of 100% weekly mileage)

Week 5 (July 3-9): Mileage at 80-85% Tempo (2 x 2 miles) Long run (level 2—15% of 100% weekly mileage) Phase IV (Early Fall Training):

Week 12 (Aug 21-27): Mileage at 90-95% Week 18 (Oct 2-8): Mileage at 80-85% Intervals (2 x 1600m, 2 x 400m, 2 x 200m) Intervals (2 x 800, 4 x 400) Easy Fartlek (2 min fast, 3 minutes easy for 15-20 minutes) Hole-in-the Wall Invite (5k) 10/7/17 Long run (level 4—20% of 100% weekly mileage) Week 19 (Oct 9-15): Mileage at 75-80% Week 13 (Aug 28-Sep 3): Mileage at 95-100% Hill Fartlek (20 minutes: hard up hill, easy segment after hill, Intervals (6 x 800) hard on flat section of javelin field and trail, easy on downhill) Hill repeats (10 x 200m hill) ER, Bellarmine @ Curtis (2 miles?) 10/12/17 Long run (level 3—17-18% of 100% weekly mileage) Frosh/Soph Meet (2 miles) 10/13/17 Long run (level 3—17-18% of 100% weekly mileage) Week 14 (Sep 4-10): Mileage at 95-100% Intervals (4 x 1000, 4 x 200) Phase VI (Championship Season): Long run (level 2—15% of 100% weekly mileage) Bellarmine Invite (2 miles) Week 20 (Oct 16-22): Mileage at 65-70% Very Easy Fartlek (1 min fast, 2 min easy for 15 minutes) Phase V (Late Fall—Main Racing Season): SPSL Championship Meet (5k) 10/19/17 Long run (level 1—13% of 100% weekly mileage) Week 15 (Sep 11-17): Mileage at 75-80% Easy Fartlek (3 min hard, 2 min easy) Week 21 (Oct 23-Oct 29): Mileage at 55-65% SPSL Preview (5k) 9/14/17 2 x (2 minutes fast flat tempo, 2 minutes easy), 2 x (2 minutes fast Long run (level 4—20% of 100% weekly mileage) hill tempo, 2 minutes easy), 4 minutes recovery, 800m fast on track Week 16 (Sept 18-24): Mileage at 80-85% District Meet (5k) 10/28/17 Easy Fartlek (90 seconds fast, 90 seconds easy for 15 minutes) Strides after run on Tuesday and Wednesday Week 22 (Oct 30-Nov 5): Mileage at 45-55% Curtis, GK @ Sumner (Eismann Elementary) (5k?) 9/21/17 Easy Fartlek (1 min fast, 2 min easy for 15-18 minutes) Long run (level 3—17-18% of 100% weekly mileage) State Meet (5k) 11/4/17

Week 17 (Sept 25-Oct 1): Mileage at 85-90% Intervals: 2 x (1 mile controlled tempo, 4 x 300) Curtis, Olympia @ Puyallup 9/28/17 (if not racing Saturday) or Easy Fartlek (2 min hard, 3 min easy) on Wednesday Curtis Invite (5k) 10/30/17