lssu summer workout women cross country 2012 july 30-august 19
TRANSCRIPT
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7/31/2019 LSSU Summer Workout Women Cross Country 2012 July 30-August 19
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LSSU Summer workouts Womens Cross Country 2012
Week of July 30th to August 5th
Monday:
Group 1: warm-up 15-20 minutes, 30 minutes of hills (1 to 2 ratio) Group 2: 25 minutes ofhills. Hard-up and recover on the way back down. Cool-down 15-20 minutes. The hill
should take a minimum of 45 seconds to climb. Any hill between 60 seconds to 90 secondsis ideal.
75 walking lunges, 75 standing squats, 150 push-ups, 5x1minute of situps
Tuesday:
Group 1: 8 miles or 64minutes, 4x150m strides on grass (park, soccer fieldetc), 150
push-ups, 5x1minute of situps.
Wednesday:
Group 1: warm-up 20 minutes, 20 min tempo @ 7min mile pace cool-down 20minutes75 walking lunges, 75 standing quats, 150 push-ups, 5x1minute of situps
Thursday:
Group 1: 8 miles or 64minutes, 4x150m strides on grass (park, soccer fieldetc), 150push-ups, 5x1minute of situps..
Friday:
Group 1: 8 miles or 64minutes, 75 walking lunges, 75 standing quats, 150 push-ups,
5x1minute of situps
Saturday:Group 1: Longer run 11 miles or 88 minutes, 150 push-ups, 5x1minute of situps
Sunday:
Group 1: 7 miles or 56 minutes, 150 push-ups, 5x1minute of situps
Total mileage for the week: 60 miles *Notes: adding hills and tempo this week!
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7/31/2019 LSSU Summer Workout Women Cross Country 2012 July 30-August 19
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LSSU Summer workouts Womens Cross Country 2012
Week of August 6th to August 12th
Monday:
Group 1: warm-up 15-20 minutes, 35 minutes of hills (1 to 2 ratio) Group 2: 30 minutes of
hills. Hard-up and recover on the way back down. Cool-down 15-20 minutes. The hill
should take a minimum of 45 seconds to climb. Any hill between 60 seconds to 90 secondsis ideal.
75 walking lunges, 75 standing squats, 150 push-ups, 5x1minute of situps
Tuesday:
Group 1: 8 miles or 64minutes, 4x150m strides on grass (park, soccer fieldetc), 150push-ups, 5x1minute of situps.
Wednesday:
Group 1: warm-up 20 minutes, 25 min tempo @ 7min mile pace cool-down 20minutes75 walking lunges, 75 standing quats, 150 push-ups, 5x1minute of situps
Thursday:
Group 1: 8 miles or 64minutes, 4x150m strides on grass (park, soccer fieldetc), 150
push-ups, 5x1minute of situps..
Friday:
Group 1: 8 miles or 64minutes, 75 walking lunges, 75 standing quats, 150 push-ups,
5x1minute of situps
Saturday:
Group 1: Longer run 12 miles or 96 minutes, 150 push-ups, 5x1minute of situps
Sunday:
Group 1: 7 miles or 56 minutes, 150 push-ups, 5x1minute of situps
Total mileage for the week: 60- 65 miles
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7/31/2019 LSSU Summer Workout Women Cross Country 2012 July 30-August 19
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LSSU Summer workouts Womens Cross Country 2012
Week of August 13th to August 19th
Monday:
Group 1: warm-up 15-20 minutes, 35 minutes of hills (1 to 2 ratio) Group 2: 30 minutes of
hills. Hard-up and recover on the way back down. Cool-down 15-20 minutes. The hill
should take a minimum of 45 seconds to climb. Any hill between 60 seconds to 90 secondsis ideal.
75 walking lunges, 75 standing squats, 150 push-ups, 5x1minute of situps
Tuesday:
Group 1: 8 miles or 64minutes, 4x150m strides on grass (park, soccer fieldetc), 150push-ups, 5x1minute of situps.
Wednesday:
Group 1: 8 miles or 64minutes, 4x150m strides on grass (park, soccer fieldetc), 150push-ups, 5x1minute of situps..
Thursday:
Group 1: warm-up 20 minutes, Fitness test: Algonquin 10 km cool-down 20minutes
75 walking lunges, 75 standing quats, 150 push-ups, 5x1minute of situps
Friday:
XC camp: AM Run 60-70 minutes, PM run: 30 minutes
Saturday:
AM: Longer run 10 to 12 miles, 150 push-ups, 5x1minute of situps
Sunday:
XC camp: AM Run 60-70 minutes, PM run: 30 minutes
Total mileage for the week: 60- 65 miles