30-60 min Fartlek - 30 min CT - 30

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30-60 min Fartlek - 30 min CT - 30
Week
1
2
3
4
5
6
7
8
Week
1
2
3
4
5
6
7
8
Mon
Tempo - 30 min
Tempo - 30 min
Tempo - 30 min
Tempo - 20 min
Tempo - 30 min
Tempo - 30 min
Tempo - 30 min
Tempo - 20 min
Tue
8 x 400
4 x 800
10 x 200
Rest
10 x 400
6 x 800
12 x 200
Rest
Wed
CT - 30-60 min
CT - 30-60 min
CT - 30-60 min
CT - 30 min
CT - 30-60 min
CT - 30-60 min
CT - 30-60 min
CT - 30 min
Thur
Fartlek - 30 min
Fartlek - 35 min
Fartlek - 40 min
Fartlek - 20 min
Fartlek - 40 min
Fartlek - 40 min
Fartlek - 45 min
Fartlek - 25 min
Fri
CT - 30-60 min
CT - 30-60 min
CT - 30-60 min
CT - 30-60 min
CT - 30-60 min
CT - 30-60 min
CT - 30-60 min
CT - 30 min
Sat
30 min
35 min
40 min
30 min
40 min
45 min
45 min
30 min
Sun
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Mon
Tempo - 30 min
Tempo - 30 min
Tempo - 30 min
Tempo - 30 min
Tempo - 30 min
Tempo - 30 min
Tempo - 30 min
Tempo - 30 min
Middle School Summer Cross Country Running Program
Tue
Wed
Thur
Fri
4 x 400 CT - 30-45 min
Rest
CT - 30-45 min
2 x 800 CT - 30-45 min
Rest
CT - 30-45 min
8 x 200 CT - 30-45 min
Rest
CT - 30-45 min
Rest
CT - 30 min
Rest
CT - 30 min
4 x 400 CT - 30-45 min
Rest
CT - 30-45 min
2 x 800 CT - 30-45 min
Rest
CT - 30-45 min
10 x 200 CT - 30-45 min
Rest
CT - 30-45 min
Rest
CT - 30 min
Rest
CT - 30 min
Sat
30 min
30 min
30 min
30 min
30 min
30 min
30 min
30 min
Sun
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
200 = 1/2 of one lap around the track, 45-50 seconds to run with 60 seconds rest
400 = 1 lap around the track, 90-100 seconds with 2 min rest
800 = 2 laps around the track, 3 - 3.5 min run with 2 min rest
First year runners will need to start with the middle school program
Fartlek - Add variations into your run. Attack a hill, sprint to a sign, run hard for a minute, etc., mix it up
CT - cross train: cycling or swimming

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