CROSS COUNTRY - WEEK 7 |
JUL 15 - JUL 21 |
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COACHED PRACTICE 7:30AM Draper Park (North Pavilion) TEMPO Middle School Loop 10min warm-up/plyos
Split into Groups (Check the above Groups & Paces)
10min additional warmup to Draper Park Middle School WORKOUT LV 1: 1 x 2 miles, 1 x 1 mile LV 2: 2 x 2 miles LV 3: 2 x 2 miles, 1 x 1 mile LV 4-5: 3 x 2 miles REST = 3min between sets 2 MILE LOOP - 1st mile of the loop @ Long Tempo Pace 2nd mile of the loop @ Short Tempo Pace Cooldown: LV 1: 5min LV 2-5: 10min |
CAPTAIN/ SENIOR LED 7:30AM Draper Park (North Pavilion) RECOVERYHole in the Wall 10min warm-up/plyos
+ Abs AB LV 1: 25min
LV 2-3: 30min LV 4-5: 35min easy pace + 6 Short Strides TWO-A-DAY LV 3-5: 35min easy pace |
COACHED PRACTICE 7:30AM Draper Park (North Pavilion) DISTANCE Osborn 10min warm-up/plyos
+ Strength B LV 1: 35min
LV 2-4: 45min LV 5: 55min easy/avg pace TWO-A-DAY LV 4-5: 25min easy pace |
COACHED PRACTICE 7:30AM Equestrian Ctr (1600 E Highland) LONG RUNPotato Hill/ Little Valley 10min warm-up/plyos
LV 1: 55min
LV 2: 65min LV 3: 70min LV 4: 75min LV 5: 80min avg pace |
CAPTAIN/ SENIOR LED 7:30AM Draper Park (North Pavilion) RECOVERYSummit 10min warm-up/plyos
+ Abs AB LV 1: 25min
LV 2: 30min LV 3-5: 35min easy pace + 6 Short Strides |
CAPTAIN/ SENIOR LED 7:30AM Equestrian Ctr (1600 E Highland) DRAPER 5K or HILL SPRINTS 10min warm-up/plyos
If doing the Draper Days 5k the race starts at 7:00am, be there by 6:15 to warm-up.
15min warmup strides, plyos RACE cooldown LV 1: 10min LV 2: 20min LV 3-4: 25min LV 5: 30min ---------------------- If NOT doing the Draper Days 5k, meet at the Equestrian Center @ 7:30am LV 1: 30min LV 2: 40min LV 3-4: 45min LV 5: 50min avg pace + 4 Short Hill Sprints after the run |
LV1 = 260
LV2 = 320 LV3 = 370 LV4 = 410 LV5 = 430 
LV1 = 26-32
LV2 = 32-41 LV3 = 37-47 LV4 = 41-53 LV5 = 43-55 SEE CHARTS BELOW |
STEP 1: DOWNLOAD THE APP ON YOUR PHONE STEP 2: CREATE A PROFILE STEP 3: ADD CLUB "CORNER CANYON XC AND TRACK" STEP 4: CLICK THE "+" SIGN STEP 5: CLICK MANUAL ENTRY & RECORD YOU RUNS! |
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