This is mid July. It is time to begin the serious focus on fall cross country, which begins in six to eight weeks for most of the 550,000-600,000 in high school cross country athletes in the US and Canada. We will provide varied workouts for athletes and gear this to the high school athlete. Many open and college athletes use our programs on a daily basis. Again, we suggest college athletes or advanced high school seniors add a 30-45 minute morning run, 3-5 times a week, and basic core work (bent leg sit ups, push ups, pull ups, start with 5, build up to 25 each, push ups, sit ups, and 10 pull ups, 3x a week).
Graham Crawford, photo by Kevin Morris
Time to get two pairs of training shoes, one lighter, one heavier, to insure 16-20 weeks of trainers. Check out www.hokaoneone.com and also, we recommend, to see other brands, please check out, www.runningwarehouse.com.
Monday, July 15, 2019: 55 minute park run
Week 1, Summer mileage, week 3, time to get focused
Monday: 55 minute park run
Tuesday: 20 minute warm up run, 3 times hilly mile, 5 minute jog between each, 20 minute cooldown
Wednesday: 45 minute run, relaxed
Thursday: 60 minute fartlek, 20 times 1 minute hard, one minute easy, 10 minutes easy before and after, keep it good effort
Friday: 45 minute park run, relaxedr
Saturday: 50 minute easy run
Sunday: 65-70 minute long run
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