I am no longer a rising senior, and with summer break drawing to a close, I am laying my previous thread to rest. Cross country practice officially began this week, and, much to my surprise, two of my teammates consistently showed. If we can convince two freshman who were state contenders at the middle school level to run, we might just have a team with some scoring ability. Feel free to ask questions or make suggestions regarding my training.
7/29/18 – 8/4/18 [45 mi]
7/29 – ~60 min very easy on trails [6 mi]
7/30 – 60 min tempo on treadmill w/ incline @ 1.5 (2 mi @ 8:00/mi, 4 mi @ 6:45/mi, 1 mi @ 8:00/mi, 1 mi @ 9:00/mi) [8 mi]
7/31 – 2.9 mi warm up, 6x175m hill @ 5K effort w/ downhill jog as recovery, 2.9 mi cool down [7.1 mi]
8/1 – ~60 min very easy over hilly roads + 4x100m strides and core [6.2 mi]
8/2 – ~45 min tempo over hilly roads (1 mi warm up, 4 mi @ 6:46/mi, 1 mi cool down) [6 mi]
8/3 – ~60 min very easy over hilly roads + 4x100m strides and core [6.2 mi]
8/4 – 2 mi warm up, 2x4x400m @ 5:00 mi pace w/ 1 min standing recovery between reps, 400m jog between sets, 1 mi cool down [5 mi]