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Distance Group III (experienced varsity xc runners only)
December Conditioning Mileage
| Mon Dec 01 | Tue Dec 02 | Wed Dec 03 | Thu Dec 04 | Fri Dec 05 | Sat Dec 06 | Sun Dec 07 |
| Inter Run 5 moderate 10 min break 3-5moderate
Circuit | 4 Moderate
Circuit |
Speed Day 4 Moderate Stretching Drills 20x40m inside
Circuit |
Inter Run 5 moderate 10 min break 3-5moderate
Circuit |
Game Day 4 moderate
Multi-Ulti Frisbee in Mather park after 9th | (optional) Long Day Meet on Door 4 steps at 9am
6 miles EZ
| OFF Week’s Total miles = 30-40 |
| Mon Dec 08 | Tue Dec 09 |
Wed Dec 10 | Thu Dec 11 | Fri Dec 12 | Sat Dec 13 | Sun Dec 14 |
| Inter Run 5 moderate 10 min break 4-5moderate
Circuit | 4 Moderate
Circuit |
Speed Day 4 Moderate Stretching Drills 20x40m inside
Circuit |
Inter Run 5 moderate 10 min break 4-5moderate
Circuit |
Game Day 4 moderate
Speed Ball in Mather park after 9th |
Long Day Meet on Door 4 steps at 9am
6 miles EZ
| OFF Week’s Total miles = 35-45 |
| Mon Dec 15 | Tue Dec 16 |
Wed Dec 17 | Thu Dec 18 | Fri Dec 19 | Sat Dec 20 | Sun Dec 21 |
| Inter Run 5 moderate 10 min break 5moderate
Circuit | 6 Moderate
Circuit |
Speed Day 4 Moderate Stretching Drills 20x40m inside
Circuit |
Inter Run 5 moderate 10 min break 5moderate
Circuit |
Game Day 4 moderate
Multi-Ulti Frisbee in Mather park after 9th | Race at U of C
2-3 mod before 1 mile race 2-3 mod after | OFF Week’s Total miles = 40-50 |
Distance Group III
(experienced varsity xc runners only)
January Conditioning Mileage
| Mon Jan 05 | Tue Jan 06 | Wed Jan 07 | Thu Jan 08 | Fri Jan 09 | Sat Jan 10 | Sun Jan 11 |
| Inter Run 5 moderate 10 min break 4-5moderate
Circuit | 4 Moderate
Circuit |
Speed Day 4 Moderate Stretching Drills 20x40m inside
Circuit |
Inter Run 5 moderate 10 min break 4-5moderate
Circuit |
4 moderate
Boys Team Meeting in Room 418 After 9th |
Long Day Meet on Door 4 steps at 9am
8 miles EZ
| OFF Week’s Total miles = 35-45 |
| Mon Jan 12 | Tue Jan 13 | Wed Jan 14 | Thu Jan 15 | Fri Jan 16 | Sat Jan 17 | Sun Jan 18 |
| Inter Run 5 moderate 10 min break 5moderate
Testing | 6 Moderate
Testing 400m TT at green track 3:45p | 4 Moderate
Testing | Inter Run 5 moderate 10 min break 5moderate
Testing | 4 moderate
Boys Team Meeting in Room 418 After 9th | Long Day Meet on Door 4 steps at 9am
8 miles EZ
| OFF Week’s Total miles = 40-50 |
Distance Group II (varsity girls xc and f/s boys xc)
December Conditioning Mileage
| Mon Dec 01 | Tue Dec 02 | Wed Dec 03 | Thu Dec 04 | Fri Dec 05 | Sat Dec 06 | Sun Dec 07 |
| Inter Run 4 moderate 10 min break 2-3moderate
Circuit | 4 Moderate
Circuit |
Speed Day 3 Moderate Stretching Drills 20x40m inside
Circuit |
Inter Run 4 moderate 10 min break 2-3moderate
Circuit |
Game Day 3 moderate
Multi-Ulti Frisbee in Mather park after 9th | (optional) Long Day Meet on Door 4 steps at 9am
4-6 miles EZ
| OFF Week’s Total miles = 25-30 |
| Mon Dec 08 | Tue Dec 09 |
Wed Dec 10 | Thu Dec 11 | Fri Dec 12 | Sat Dec 13 | Sun Dec 14 |
| Inter Run 4 moderate 10 min break 3 moderate
Circuit | 4 Moderate
Circuit |
Speed Day 4 Moderate Stretching Drills 20x40m inside
Circuit |
Inter Run 4 moderate 10 min break 3 moderate
Circuit |
Game Day 4 moderate
Speed Ball in Mather park after 9th |
Long Day Meet on Door 4 steps at 9am
6 miles EZ
| OFF Week’s Total miles = 30-35 |
| Mon Dec 15 | Tue Dec 16 |
Wed Dec 17 | Thu Dec 18 | Fri Dec 19 | Sat Dec 20 | Sun Dec 21 |
| Inter Run 5 moderate 10 min break 2moderate
Circuit | 4 Moderate
Circuit |
Speed Day 4 Moderate Stretching Drills 20x40m inside
Circuit |
Inter Run 5 moderate 10 min break 2moderate
Circuit |
Game Day 4 moderate
Multi-Ulti Frisbee in Mather park after 9th | Race at U of C
2 mod before 1 mile race 2 mod after | OFF Week’s Total miles = 35-40 |
Distance Group II (varsity girls xc and f/s boys xc)
January Conditioning Mileage
| Mon Jan 05 | Tue Jan 06 | Wed Jan 07 |
Thu Jan 08 |
Fri Jan 09 |
Sat Jan 10 |
Sun Jan 11 |
| Inter Run 4 moderate 10 min break 3 moderate
Circuit |
4 Moderate
Circuit | Speed Day 4 Moderate Stretching Drills 20x40m inside
Circuit | Inter Run 4 moderate 10 min break 3 moderate
Circuit |
4 moderate
Boys Team Meeting in Room 418 After 9th |
Long Day Meet on Door 4 steps at 9am
6 miles EZ
| OFF Week’s Total miles = 30-35 |
| Mon Jan 12 | Tue Jan 13 | Wed Jan 14 | Thu Jan 15 | Fri Jan 16 | Sat Jan 17 | Sun Jan 18 |
| Inter Run 5 moderate 10 min break 3moderate
Testing | 4 Moderate
Testing 400m TT at green track 3:45p | 4 Moderate
Testing | Inter Run 5 moderate 10 min break 3moderate
Testing | 4 moderate
Boys Team Meeting in Room 418 After 9th | Long Day Meet on Door 4 steps at 9am
6 miles EZ
| OFF Week’s Total miles = 35-40 |
Distance Group I (beginners and sprinters)
December Conditioning Mileage
| Mon Dec 01 | Tue Dec 02 | Wed Dec 03 | Thu Dec 04 | Fri Dec 05 | Sat Dec 06 | Sun Dec 07 |
| 1-3moderate
Circuit | 1-3 Moderate
Circuit | Speed Day 2 Moderate Stretching Drills 20x40m inside
Circuit |
2-3moderate
Circuit | Game Day
Multi-Ulti Frisbee in Mather park after 9th | (optional) Long Day Meet on Door 4 steps at 9am
2-4 miles EZ
| OFF Week’s Total miles = 10-20 |
| Mon Dec 08 | Tue Dec 09 |
Wed Dec 10 |
Thu Dec 11 |
Fri Dec 12 |
Sat Dec 13 |
Sun Dec 14 |
| Inter Run 3 moderate 10 min break 2 moderate
Circuit |
2-3 Moderate
Circuit | Speed Day 2 Moderate Stretching Drills 20x40m inside
Circuit | 3 moderate
Circuit |
Game Day 2-3 moderate
Speed Ball in Mather park after 9th |
Long Day Meet on Door 4 steps at 9am
2-4 miles EZ
| OFF Week’s Total miles = 15-25 |
| Mon Dec 15 | Tue Dec 16 |
Wed Dec 17 |
Thu Dec 18 |
Fri Dec 19 |
Sat Dec 20 |
Sun Dec 21 |
| Inter Run 3 moderate 10 min break 2 moderate
Circuit |
3 Moderate
Circuit | Speed Day 2 Moderate Stretching Drills 20x40m inside
Circuit | Inter Run 2-3 moderate 10 min break 2 moderate
Circuit | Game Day 2-3 moderate
Multi-Ulti Frisbee in Mather park after 9th | Race at U of C
2 mod before 1 mile race 2 mod after | OFF Week’s Total miles = 20-30 |
Holiday Break Workouts on www.mathertrack.com