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FALL CROSS COUNTRY - WEEK 7

SEPT 24TH - SEPT 30TH

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COACHED PRACTICE
2:55pm
@ CCHS TRACK
(Northside)

DISTANCE
​​​​storm mountain

10min warm-up/plyos
​
LV 1: 35min
LV 2: 40min
LV 3-4: 45min
LV 5: 50min
avg pace

+ 6 Strides
+ Abs AB










​​TWO-A-DAY
LV 4-5: 25min
easy pace

COACHED PRACTICE
2:45pm
@ CCHS TRACK
(Northside)

KEY WORKOUT
​middle school field

10min warm-up/plyos

10min additional warm up to Draper Park Middle School

Workout:
LV 1: 4 x 1k
LV 2-3: 5 x 1k
LV 4-5: 6 x 1k
@ 5K PACE
All Groups: 2x300m kickwork

REST = 3 1/2min

15min cooldown back to the school

COACHED PRACTICE
2:45pm
@ CCHS TRACK
(Northside)

RECOVERY
​​​​panda

10min warm-up/plyos
​
LV 1-2: 30min
LV 3: 35min
LV 4-5: 40min
easy pace
+ Strength
​
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​
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​TWO-A-DAY
LV 2-5: 25min
easy pace

COACHED PRACTICE
2:45pm
@ CCHS TRACK
(Northside)

DISTANCE
​​​​osborn

10min warm-up/plyos
​
LV 1: 35min
LV 2-3: 40min
​LV 4-5: 45min
easy/avg pace
+ 6 Strides



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RACE DAY
BUS AT
​8:00am
@ CCHS TRACK
(Northside)

RACE DAY
​​​​park city invite

BUS @ 8:00 am 

​RACE SCHEDULE:
10:30am - JV Girls
11:00am - JV Boys
11:30am - Varsity Girls (Top 10)
12:00pm - Varsity Boys (Top 10)

RACE ROUTINE:
15min warm-up
plyos & strides
RACE
15min cooldown

COACHED PRACTICE
8:00am
@ Equestrian Ctr
(1600 E. Highland Dr.)

RECOVERY LONG RUN
​​​suspension bridge

10min warm-up/plyos
​
LV 1-2: 60min
​LV 3-4: 65min
LV 5: 70min
easy pace












​
​TWO-A-DAY
LV 5: 25min
easy pace

 LV1 = 270 
LV2 = 310
LV3 = 360
LV4 = 400
LV5 = 440

LV1 = 27-34
​LV2 = 31-39
​LV3 = 36-46
LV4 = 40-52
LV5 = 44-57
SEE CHARTS
BELOW

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