Summer Training Recommendations

Returning Bulldog XC Runners:

Week of June 1 -- WOW Week. Meet at HHS at the XC tree at 7:30 a.m.

Week of June 8 – Five days, run for 40-50 minutes each time

Week of June 15 – Six days, run for 45-55 minutes each time

Week of June 22 – Six days 45-55 minutes, plus 2 days of “two-a-days” 25 minutes – (Recommended only for older boys and girls, no freshmen. You could run your 2nd workout after your workout in the weight room)

Week of June 29– Six days 45-55 minutes, plus 2 days of “two-a-days” 25 minutes. One day run for 70 minutes – (Again, only older boys and girls, no freshmen.)

Week of July 6 – Six days 45-55 minutes, plus 3 days of “two-a-days” 30 minutes . One day run for 80 minutes– (Girls add in 2 days of “two-a-days”)

Week of July 13 -- Six days, plus 3 days of "two-a-days". One day run for 90 minutes, one day run a hilly run

Week of July 20 -- Six days, plus 3 days of "two-a-days". Long run 90+ minutes, hilly run. (Mammoth for those invited)

Week of July 27 -- Six days, plus 3 days of "two-a-days". Long run 85 minutes, one negative split run

Week of August 3 -- Six days, plus 3 days of "two-a-days". Long run 90 minutes, one hilly run

Week of June 1: WOW Week

Week of June 8: 4 days a week, run for 30 minutes each time

Week of June 15: 5 days, 30 minutes

Week of June 22: 5 days, 35 minutes

Week of June 29: 5 days, 40-45 minutes

Week of July 6: 6 days, 40-45 minutes, one day at 55 minutes

Week of July 13: 6 days 40-50 minutes, one day at 60 minutes

Week of July 20: 6 days 45-55 minutes, one day at 60 minutes, one day hilly run (Mammoth for those who are invited)

Week of July 27: 6 days 45-55 minutes, one day at 65 minutes, one day negative split run

Week of August 3: 6 days 45-55 minutes, one day at 70 minutes, one day hilly run