<p>NWMS CC Summer Workouts June</p><p>Sunday Monday Tuesday Wednesday Thursday Friday Saturday 31 1 2 3 4 5 6 Note: If you are beginning this workout plan as a more experienced distance runner, please modify the plan as you see fit. This workout plan is to meet minimum expectations so that ALL cross country team members can be ready for the longer distance workouts at practices in August. Please use the log books at the bottom of this calendar to record your workouts – they will help you keep track of your summer running progress.</p><p>7 8 9 10 11 12 13 0.5 Miles 0.5 Miles 0.5 Miles 0.5+ Miles 0.5 Miles 1 Mile Non-stop, Run as hard as possible Pace is 1 minute slower than Run as hard as 1 minute slower than Run it as fast as you can – easy, steady – time yourself yesterday – time yourself possible, then jog your fastest time so far record the time for next pace a little extra at a this week week slightly slower pace 14 15 16 17 18 19 20 Rest! NO Running! 1 Mile Twilight Run @ NHS 1 Mile 1+ Mile 1 Mile 2 Miles Non-stop, CC Course 1-2 minutes slower than Try to get within 10 1 minute slower than Run 1st mile as fast as you easy, steady 6:30pm - $5.00 Saturday’s Time seconds or beat your time yesterday can – record the time for pace Family & Friends your time last next week. 2nd mile is a 1-2 Invited! Saturday for the minute slower pace mile, then go a little more 21 22 23 24 25 26 27 Rest! NO Running! 2 Miles Twilight Run @ NHS 1 Mile 1+ Miles 2 Miles 3 Miles Non-stop, CC Course 1-2 minutes slower than Try to get within 10 45-60 seconds slower Run 1st mile as fast as you easy, steady 6:30pm - $5.00 Saturday’s 1st mile time seconds or beat than your time can – record the time for pace Family & Friends your time last yesterday per mile next week. 2nd and 3rd Invited! Saturday for the 1st miles are a 60-90 seconds mile, then go a slower pace little more 28 29 3030303029 0293130 0303131 0313129 0293130 Rest! No Running! 2 Miles 2 Miles 30-60 seconds Non-stop, slower than your mile easy, steady time from Saturday pace</p><p>Goals Motivators Don’t Forget… KEEP IN To run six days a week The distances you run WARM-UP AND COMPLETE DYNAMIC To run without stopping Your times for each run STRETCHING BEFORE AND AFTER To run farther, faster, farther faster! Log Book – Always keep workout notes! EVERY WORKOUT! STAY HEALTHY MIND… THIS SUMMER! July/Augus NWMS CC Summer Workouts t</p><p>Sunday Monday Tuesday Wednesday Thursday Friday Saturday 28 29 30 1 2 3 4 Rest! NO 2 Miles 2 Miles 30-60 seconds slower 1 Mile 1+ Miles 2 Miles 3 Miles - Run 1st mile as fast as Running! than your mile time from 60-90 seconds slower than your Try to get 45-60 seconds slower you can – record the time for Non-stop, nd rd easy, steady Saturday mile time from Saturday within 10 than your time yesterday next week. 2 and 3 miles are pace seconds or per mile a 60-90 seconds slower pace beat your time last Saturday for the 1st mile, then go a little more 5 6 7 8 9 10 11 Rest! NO 3 Miles Twilight Run @ NHS 2 Miles 2+ Miles 3 Miles 4 Miles - Run 1st mile as fast as Running! Non-stop, CC Course 45-60 seconds slower than your Try to stay 45-60 seconds slower you can – record the time for easy, steady 6:30pm - $5.00 mile time from Saturday within 10 than your time yesterday next week. Remaining miles at pace Family & Friends Invited! seconds of per mile 60-90 seconds slower pace your mile pace for each mile, then go a little more 12 13 14 15 16 17 18 Rest! NO 3 Miles Twilight Run @ NHS 2 Miles 3+ Miles 3 Miles 4 Miles - Run 1st mile as fast as Running! Non-stop, CC Course 45-60 seconds slower than your Try to stay 45-60 seconds slower you can – record the time for easy, steady 6:30pm $5.00 mile time from Saturday within 15 than your time yesterday next week. Remaining miles at pace Family & Friends Invited! seconds of per mile 60-90 seconds slower pace your mile pace for each mile, then go a little more 19 20 21 22 23 24 25 Rest! NO 3 Miles 3 Miles 30-60 seconds slower 2 Miles 45-60 seconds slower than 3+ Miles – try 3 Miles 4 Miles Running! Non-stop, than your mile time Saturday your mile time from Saturday to stay within 45-60 seconds slower Run 1st mile as fast as you can easy, steady 15 seconds of than your time yesterday – record the time for next pace your mile per mile week. Remaining miles at 60- pace for each 90 seconds slower pace mile, then go a little more</p><p>26 27 3030302928 029313029 030313130 303131291 02931301 Rest! NO 4 Miles 3 Miles 30-60 seconds slower 3 Miles 45-60 seconds slower than 3+ Miles – try 4 Miles 5 Miles Running! Non-stop, than your mile time Saturday your mile time from Saturday to stay within 30-45 seconds slower Run 1st mile as fast as you can easy, steady 15 seconds of than your time yesterday – record the time for next pace your mile per mile week. Remaining miles at 45- pace for each 60 seconds slower pace time, then go a little more 03031312 03131313 4 5 6 7 8 Rest! NO 4 Miles CALL-OUT MEETING 3 Miles 45-60 seconds slower than 2015 NWMS 2015 NWMS CROSS Running! Non-stop, 2:15PM in NWMS Cafeteria your mile time from Saturday CROSS COUNTRY SEASON easy, steady 3 Miles 30-60 seconds slower COUNTRY BEGINS!!! pace than your mile time Saturday SEASON BEGINS!!! NWMS CROSS COUNTRY LOG SHEET</p><p>Name:______Week of:______</p><p>Words to Run and Live by:______</p><p>Day Type of Loop/Course Weather Distance Total Pace Per Positive Total Run of Run(s) Time Mile Highlights Miles MON</p><p>TUE</p><p>WED</p><p>THUR</p><p>FRI SAT</p><p>SUN</p><p>MEET RESULTS TOTALS (TWILIGHT RUNS, MINI MARATHONS, ETC.)</p><p>Location______Total Miles for the Week______</p><p>Time______Total Miles Month to Date______</p><p>Average Mile______Total Miles Year to Date______</p><p>Place______Total Miles for Career______</p><p>NWMS CROSS COUNTRY LOG SHEET</p><p>Name:______Week of:______</p><p>Words to Run and Live by:______</p><p>Day Type of Loop/Course Weather Distance Total Pace Per Positive Total Run of Run(s) Time Mile Highlights Miles MON</p><p>TUE</p><p>WED</p><p>THUR</p><p>FRI</p><p>SAT</p><p>SUN</p><p>MEET RESULTS TOTALS (TWILIGHT RUNS, MINI MARATHONS, ETC.)</p><p>Location______Total Miles for the Week______</p><p>Time______Total Miles Month to Date______</p><p>Average Mile______Total Miles Year to Date______</p><p>Place______Total Miles for Career______NWMS CROSS COUNTRY LOG SHEET</p><p>Name:______Week of:______</p><p>Words to Run and Live by:______</p><p>Day Type of Loop/Course Weather Distance Total Pace Per Positive Total Run of Run(s) Time Mile Highlights Miles MON</p><p>TUE</p><p>WED</p><p>THUR</p><p>FRI</p><p>SAT</p><p>SUN</p><p>MEET RESULTS TOTALS (TWILIGHT RUNS, MINI MARATHONS, ETC.)</p><p>Location______Total Miles for the Week______</p><p>Time______Total Miles Month to Date______</p><p>Average Mile______Total Miles Year to Date______</p><p>Place______Total Miles for Career______NWMS CROSS COUNTRY LOG SHEET</p><p>Name:______Week of:______</p><p>Words to Run and Live by:______</p><p>Day Type of Loop/Course Weather Distance Total Pace Per Positive Total Run of Run(s) Time Mile Highlights Miles MON</p><p>TUE</p><p>WED</p><p>THUR</p><p>FRI</p><p>SAT</p><p>SUN</p><p>MEET RESULTS TOTALS (TWILIGHT RUNS, MINI MARATHONS, ETC.)</p><p>Location______Total Miles for the Week______</p><p>Time______Total Miles Month to Date______</p><p>Average Mile______Total Miles Year to Date______</p><p>Place______Total Miles for Career______NWMS CROSS COUNTRY LOG SHEET</p><p>Name:______Week of:______</p><p>Words to Run and Live by:______</p><p>Day Type of Loop/Course Weather Distance Total Pace Per Positive Total Run of Run(s) Time Mile Highlights Miles MON</p><p>TUE</p><p>WED</p><p>THUR</p><p>FRI</p><p>SAT</p><p>SUN</p><p>MEET RESULTS TOTALS (TWILIGHT RUNS, MINI MARATHONS, ETC.)</p><p>Location______Total Miles for the Week______</p><p>Time______Total Miles Month to Date______</p><p>Average Mile______Total Miles Year to Date______</p><p>Place______Total Miles for Career______NWMS CROSS COUNTRY LOG SHEET</p><p>Name:______Week of:______</p><p>Words to Run and Live by:______</p><p>Day Type of Loop/Course Weather Distance Total Pace Per Positive Total Run of Run(s) Time Mile Highlights Miles MON</p><p>TUE</p><p>WED</p><p>THUR</p><p>FRI</p><p>SAT</p><p>SUN</p><p>MEET RESULTS TOTALS (TWILIGHT RUNS, MINI MARATHONS, ETC.)</p><p>Location______Total Miles for the Week______</p><p>Time______Total Miles Month to Date______</p><p>Average Mile______Total Miles Year to Date______</p><p>Place______Total Miles for Career______NWMS CROSS COUNTRY LOG SHEET</p><p>Name:______Week of:______</p><p>Words to Run and Live by:______</p><p>Day Type of Loop/Course Weather Distance Total Pace Per Positive Total Run of Run(s) Time Mile Highlights Miles MON</p><p>TUE</p><p>WED</p><p>THUR</p><p>FRI</p><p>SAT</p><p>SUN</p><p>MEET RESULTS TOTALS (TWILIGHT RUNS, MINI MARATHONS, ETC.)</p><p>Location______Total Miles for the Week______</p><p>Time______Total Miles Month to Date______</p><p>Average Mile______Total Miles Year to Date______</p><p>Place______Total Miles for Career______NWMS CROSS COUNTRY LOG SHEET</p><p>Name:______Week of:______</p><p>Words to Run and Live by:______</p><p>Day Type of Loop/Course Weather Distance Total Pace Per Positive Total Run of Run(s) Time Mile Highlights Miles MON</p><p>TUE</p><p>WED</p><p>THUR</p><p>FRI</p><p>SAT</p><p>SUN</p><p>MEET RESULTS TOTALS (TWILIGHT RUNS, MINI MARATHONS, ETC.)</p><p>Location______Total Miles for the Week______</p><p>Time______Total Miles Month to Date______</p><p>Average Mile______Total Miles Year to Date______</p><p>Place______Total Miles for Career______NWMS CROSS COUNTRY LOG SHEET</p><p>Name:______Week of:______</p><p>Words to Run and Live by:______</p><p>Day Type of Loop/Course Weather Distance Total Pace Per Positive Total Run of Run(s) Time Mile Highlights Miles MON</p><p>TUE</p><p>WED</p><p>THUR</p><p>FRI</p><p>SAT</p><p>SUN</p><p>MEET RESULTS TOTALS (TWILIGHT RUNS, MINI MARATHONS, ETC.)</p><p>Location______Total Miles for the Week______</p><p>Time______Total Miles Month to Date______</p><p>Average Mile______Total Miles Year to Date______</p><p>Place______Total Miles for Career______</p>