Cross Country Summer Workout

Weekly training workouts
*1x per week (Saturdays) – long run should be 20-25% of your weekly mileage.

*1-2x per week (Mondays and Thursdays) –

  • Tempo runs (starting at 2 miles in June and 3-4 miles in July).
  • Fartlek (4-6 sets of 2 minutes hard, 2 minutes easy in June/early July – build up to 4 minutes
  • hard, 4 minutes easy mid/late July)
  • Pick up runs (first half of the run is easy, last half pick up pace).

*3x per week (Tuesdays, Wednesdays and Fridays) – easy runs with 8-10 strides after your run.

*1x per week (Sundays) – REST
Projected weekly mileage

Week #

1. 25-30

2. 25-30

3. 30-35 – 1

4. 30-35

5. 35-40

6. 35-40

7. 40-45 – 1

8. 40-45

9. 45-50

10. 45-50

11. 45-50 – 1

12. 50-55

13. Report on campus – TBA

st week of June

st week of July

st week of August/last week of July

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De La Salle High School operates under a non-discriminatory policy which admits students of any race to all rights, privileges, programs, and activities generally accorded or made available to students at this school, and further meaning, specifically but not exclusively, a policy of making no discrimination on the basis of race in administration of education policies, application for admission, or scholarship and loan program and athletic and extracurricular programs.
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