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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