We'll have two workout tracks. If you are planning on trying to run some fast time trials between now and Memorial Day, do workout option 1. If you want to just build up a quality base for XC, do option 2. If you are needing to cross train, do the number of minutes that it would take you to do the listed run. No matter which option you are using, log your miles on the google doc.
Option 1
Monday 30 minutes recovery pace
Fartlek 4 cycles of 8min. moderate 2 min fast
strength workouts
Tuesday 30 minutes recovery pace
5/6 mile easy run depending on level
core workouts
Wednesday 30 minutes recovery pace
6-8 mile run with hills
strength workouts
Thursday 30 minutes recovery pace
tempo run
core workouts
Friday 30 minutes recovery pace
5/6 mile easy run
Saturday 70 - 75 minute run
Option 2 - double will help, but they can wait a week or two
Monday 6 - 8 mile run
strength workouts
Tuesday 5/6 mile easy run
core workouts
Wednesday 6 - 8 mile run with hills
strength workouts
Thursday 5/6 mile easy run
core workouts
Friday 5/6 mile easy run
Saturday 70 - 75 minute run
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