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June is a mileage progression month. Your mileage should slowly
build each week. Its important to stay healthy and hungry for the work. Your pace should be moderate (6:30-7:30
varsity boys) (7:30-8:30 varsity girls) (conversation threashold for beginners....as fast as you can go while having a conversation)
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June | ||||||
Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
1 Summer Miles Begin Room 418 after 9th 6-8 mi moderate run | 2 OYO Miles Varsity Dinner of Champions 4-6 mi moderate run | 3 Outside Door 2 after 9th 6-8 mi moderate run | 4 Outside door 2 after Finals at 1:30 4-6 mi moderate run | 5 Outside door 2 after Finals at 1:30 6-8 mi moderate run | 6 OYO Miles 4-6 mi moderate run | 7 30 minute jog On Your Own Mileage Goal VB: 25-30 VG: 20-25 |
8 Meet outside door 2 at 3:15 Shoe Day 3pm Bring $ 6-8 mi moderate run | 9 White Sox Game / BBQ OYO Miles 4-6 mi moderate run | 10 Meet outside door 2 after yearbook. 6-8 mi moderate run | 11 NO SCHOOL Meet outside Door 2 at 2pm 6-8 moderate run | 12 OYO Miles 4-6 mi moderate run | 13 OYO Miles 4-6 mi moderate run | 14 30 minute jog On Your Own Mileage Goal VB: 35-40 VG: 25-30 |
15 Door 2 12:30p 1st new frosh practice. 1 mile TT in legion. 6-8mi modrun Weightroom After | 16 Door 2 10am 4-6 mi moderate run Door 2 6pm 4-6 mi moderate run | 17 Door 2 12:30p 6-8 mi moderate run Weightroom After | 18 Door 2 10am 4-6 mi moderate run Door 2 6pm 4-6 mi moderate run | 19 Door 2 12:30p 6-8 mi moderate run Speed Drills at Track / strides Wt room after | 20 10 miles EZ Lakefront 8 am foster beach fieldhouse | 21 30 minute jog On Your Own Mileage Goal VB: 40-50 VG: 30-35 |
22 Door 2 1pm moderate run | 23 Door 2 10am moderate run Door 2 5 pm moderate run | 24 Door 2 1pm moderate run | 25 Door 2 10 am moderate run Door 2 5 pm Moderate Run | 26 Door 2 10 am moderate run Speed Drills at Track / strides | 27 10 miles EZ Lakefront 8 am foster beach fieldhouse | 28 30 minute jog On Your Own Mileage Goal VB: 45-50 VG 35 SB 25 |
July | ||||||
Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
June29 Door 2 1 pm moderate run | June 30 Door 2 10am moderate run Door 2 5 pm moderate run | 1 Door 2 1pm moderate run | 2 Door 2 10am moderate run NO 5 pm RUN | 3 Holiday OFF NO RUNNING if on Weekly goal mileage. | 4 12 miles Lakefront 8 am foster beach fieldhouse | 5RegressWeek Mileage Goal VB: 35-40 VG 25 SB 20-25 |
6 Door 2 1pm moderate run | 7 Door 2 10am 4-6 mi FARLEK run Door 2 5pm moderate run | 8 Door 2 1pm moderate run | 9 Door 2 10am 4-6 mi FARLEK run Door 2 5pm moderate run | 10 Door 2 10am 5 moderate 6 x200m strides at green track 1.5 mi CD | 11 12 miles Lakefront 8am foster beach fieldhouse | 12 Water Volunteer Day 6am montrose beach Mileage Goal VB: 50-55 VG: 35-40 SB: 30-40 |
13 Captains Named Door 2 1pm moderate run | 14 Door 2 10am 4-6 mi FARLEK run Door 2 5 pm moderate run | 15 Door 2 1pm moderate run | 16 Door 2 10am 4-6 mi FARLEK run Door 2 5pm moderate run | 17 Door 2 10am 5 mod WU 6 x200m strides at green track 1.5 mi CD | 18 12 miles Lakefront 8am foster beach fieldhouse | 19 Mileage Goal VB: 55-60 VG/SB: 40-45 |
20 Door 2 1pm 3 wu to james park HILL WORK 3x400m 8x200m 3 cd | 21 Door 2 10am moderate run Door 2 5pm moderate run | 22 Door 2 1pm 3 wu to james park HILL WORK 6x400m 4x200m 3 cd | 23 Door 2 10am moderate run Door 2 5pm moderate run | 24 Door 2 10am 3 wu to james HILL WORK 8x400m 2x200m 3 cd | 25 14miles Lakefront 8 am foster beach fieldhouse | 26 Mileage Goal VB: 55-60 VG/SB: 40-45 |
27 Door 2 10am 1 mile TT at River Park Moderate Mileage to Follow | 28 Urban Adventure Training Meet Coach's House 8-8:30am
| 29 Door 2 10am hill work at James Park | 30 Captain's Practice 10am door 2 5pm door 2 second practice for veteran runners | 31 Capt’n Practice 10am Door 2 HILL WORK james park | Aug 1 Capt’nPractice 14mi Lakefront8 am foster beach fieldhouse | Aug2 RegressWeek Mileage Goal VB: 40-45 VG/SB: 25-35 (captains practices continue thru aug 11) |
Mather Rangers Cross Country
2008 Calendar
|
Week 1 of 13 Mileage 64.5 |
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| Day/Date | Time | Activity | Details |
| Mon 8-10 | 8 am | Captain Practice |
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| Tues 8-11 | 8 am | Captain Practice |
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| Wed 8-12 | 8 am | Intervals (green track) | 5 miles moderate 4x100m Striders 2 Sets (10x400m) 1 min rest 1.5 mile warm down |
| Thur 8-13 | 8 am | Segments (legion) | 5 miles moderate 8-8-4-4-4-2-2-1 1 min rest |
| Fri 8-14 | 8 am | Farlek (streets) | 45 min Farlek run Weights After |
| Sat 8-15 | 8 am | Segments (legion) | 5 miles moderate 1-1-2-2-2-3-3-4-4-4-3-3-2-2-1 1 min rest |
| Sun 8-16 | OYO | Easy Run | 10 Miles |
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Week 2 of 13 Mileage 60.5 |
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| Day/Date | Time | Activity | Details |
| Mon 8-17 | 8 am | Intervals (green track) | 4 miles moderate (25x200m) 1 min rest End w/ 1x300m All out 1.5 mile warm down Weights After |
| Tues 8-18 | 8am | Segments (legion) | 5 miles moderate 1-1-2-2-3-4-5-8-4-2 1 min rest |
| Wed 8-19 |
8 am | Intervals (green track) | 3 miles moderate 4x100m striders 2 Sets (4x800m) 2 min rest End w/ 1x300m All out 1.5 mile warm down |
| Thur 8-20 | 8 am | Easy Run (streets) | 4 miles Weights After |
| Fri 8-21 | 8 am | Time Trial/ Intervals (green track) | 4 miles moderate 1 mile TT 10 minute rest 8x400m 1 min rest 6x200m 1 min rest 1.5 mile warm down |
| Sat 8-22 | 8 am | Time Trial (legion) | 2 miles moderate 2 mile xc time trial 5 miles moderate |
| Sun 8-23 | OYO | Easy Run | 10 Miles |
Mather Rangers Cross Country 2008 Calendar
| Week 3 of 13 Mileage 65 | |||
| Day/Date | Time | Activity | Details |
| Mon 8-24 | 8 am | Intervals (green track) | 4 miles moderate 4x100m strides 2 man 8 mile relay (16x400m each) End w/ 1x300m All out 1.5 mile warm down |
| Tues 8-25 | 8 am | Speed Drillers (Peterson park) | 1 miles before / 1 mile after 30 minutes sprint 50m jog back Weights After |
| Wed 8-26 |
8 am | Intervals (green track) | 5 miles moderate (24x200m) 1 min rest 1.5 mile warm down
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| Thur 8-27 | 8 am | Interrupted Run (streets) | 5 miles (5min break) 4 miles (5min break) 4 miles Weights After |
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Fri 8-28 | 8 am | Intervals (kedzie bridge) | 2 miles moderate 5x1200m 4 min break End w/ 1x300m All out 2 mile warm down |
| Sat 8-29 | 8 am | Segments (legion) | 5 miles moderate 1-1-2-2-3-4-6-6-4-2-2-1 1 min rest |
| Sun 8-30 | OYO | Easy Run | 10 Miles |
| Week 4 of 13 Mileage 64.5 | |||
| Day/Date | Time | Activity | Details |
| Mon8-31 | 8 am | Interrupted Run (streets) | 6 miles (5min break) 6 miles (5min break) 3 miles Weights After |
| Tues 9-1
| 8 am | Interrupted Run (streets) | 6 miles (5min break) 6 miles (5min break) 3 miles |
| Wed 9-2 | Bus Leaves 2:45pm from door 1 | St Patrick Invite @ Schiller Woods | 3 miles moderate 3 mile race 3 miles warm down |
| Thur 9-3 | 2:30 pm
| Easy Run | 5 miles Weights After |
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Fri 9-4 | 2:30 pm
| Intervals (green track) | 5 miles moderate 4x100m Striders 2 Sets (10x400m) 1 min rest End with 1x300m 1.5 mile warm down |
| Sat 9-5 | 8 am | Segments (legion) | 3 miles moderate 8-8-4-4-4-2 1 min rest |
| Sun 9-6 |
| OFF DAY | NO RUNNING |
| Week 5 of 13 Mileage 49 (REGRESSION WEEK) | |||
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Day/Date | Time | Activity | Details |
| Mon 9-7 | 3:30 pm (after 9th ) | Intervals (Legion Park) | 2.5 moderate wu 3x1 mile w/ 4 min recovery 0.5 warmdown |
| Tues 9-8
| 2 Mile Time trial | Inter Squad TT/ Interrupted Run (streets) | 2 Miles Race 5 miles (5min break) 4 miles (5min break) 3 miles |
| Wed 9-9 |
3:30 pm (after 9th ) | Intervals (Green Track) | 2 mi warmup / 2 mi warmdown 8x800m (3 min recovery) Weights After |
| Thur 9-10 | 3:30 pm (after 9th | Segments (Legion Park) | 2 mi warmup / 2 mi warmdown 1-1-2-2-2-3-3-4-6-4-2-2-1 |
| Fri 9-11 | TRAVEL DAY After9thdoor 5 | Easy Run | 4 miles easy 8x100m strides |
| Sat 9-12 | 11am | Competition | Peoria Woodruff Invite |
| Sun 9-13 |
| OFF DAY |
NO RUNNING |
| Week 6 of 13 Mileage 64 | |||
| Day/Date | Time | Activity | Details |
| Mon 9-14 | 3:30 pm (after 9th ) | Interrupted Run Streets/Horner Park | 6 miles (5min break) 4 miles (5min break) 4 miles (5pm @ horner fenwick vs lane vs N.side) |
| Tues 9-15
| MEET AT LEGION START LINE Before 3:30 | Competition
| 4 mi wu Mather Invite #1 2.0 race 2 mi cd
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| Wed 9-16 | 3:30 pm (after 9th ) | Intervals (Green Track) | 4 miles moderate 4x100m Striders 2 Sets (10x400m) 1 min rest End with 1x300m 1.5 mile warm down |
| Thur 9-17 | 3:30 pm (after 9th) |
Intervals (Legion Park) | 6 miles moderate 4 sets (5x200m) decelerating recovery 60,45,30,15 1.5 warmdown |
| Fri 9-18 | 3:30 pm (after 9th) | Race Prep (Legion Park) | 5 Moderate 6x200m strides at Legion Start Line |
| Sat 9-19 | Be at door 1 at 6:15am Bus Leaves 6:30 | Competition | Minooka Flight Invite |
| Sun 9-20 | On Own | EZ Run | 6 miles |
| Week 7 of 13 Mileage 64 | |||
| Day/Date | Time | Activity | Details |
| Mon 9-21 | 3:30 pm (after 9th ) | Interrupted Run Streets |
6 miles (5min break…meet in tunnel) 4 miles (5min break….meet in tunnel) 4 miles (weight room after) |
| Tues 9-22
| MEET AT LEGION START LINE Before 3:30 | Competition
| 4 mi wu Mather Invite #2 2.0 race 2 mi cd
|
| Wed 9-23 | 2:35 pm- B Sched (after 9th ) |
Intervals (Green Track) | 4 miles moderate 4x100m Striders 3x1 mile w/ 4 min recovery End with 1x300m 1.5 mile warm down |
| Thur 9-24 | 2:35 pm B Sched (after 9th) | Intervals (Legion Park) | 5 miles moderate 4 sets (5x200m) decelerating recovery 60,45,30,15 1.5 warmdown |
| Fri 9-25 |
1:45pm (meet outside door 2) Non School Day | Race Prep (Legion Park) | 5 Moderate 6x200m strides at Legion Start Line |
| Sat 9-26 | Be at door 1 at 7:15am Bus Leaves 7:30 | Competition | Young Invite 9:30am |
| Sun 9-27 |
On Own | EZ Run | 6 miles |
| Week 8 of 13 Mileage 64 | |||
| Day/Date | Time | Activity | Details |
| Mon 9-28 | 3:30 pm (after 9th ) | Intervals (Legion Park) | 4 miles moderate 4x100m Striders 3x1 mile w/ 4 min recovery End with 1x300m 1.5 mile warm down |
| Tue 9-29 | 3:30 pm (after 9th ) | Interrupted Run Streets | 6 miles (5min break…meet in tunnel) 4 miles (5min break….meet in tunnel) 4 miles (weight room after) |
| Wed9-30 | 3:30 pm (after 9th ) | Intervals (Green Track) | 4 miles moderate 4x100m Striders 8x800 w/ 2 min recovery End with 1x300m 1.5 mile warm down |
| Thur 10-01 | 3:30 pm (after 9th) |
Intervals (Legion Park) | 5 miles moderate 4 sets (5x200m) decelerating recovery 60,45,30,15 1.5 warm down (weight room after) |
|
Fri 10-02 | 3:30 pm (after 9th) | Race Prep (Legion Park) | 5 Moderate 6x200m strides at Legion Start Line |
| Sat 10-03 | Be at door 1 at 7am Bus Leaves 7:15 | Competition | Niles West Invite 8:30am |
| Sun 10-04 | On Own | EZ Run | 6 miles |
| Week 9 of 13 Mileage 55 | |||
| Day/Date | Time | Activity | Details |
| Mon 10-05 | Bus Leaves After 8th 2:30 pm
| JV Race Interrupted Run OYO or @ Hoff. Estates | @HE vs 6 teams including York 6 miles (5min break) 4 miles (5min break) 4 miles |
| Tue 10-06 | 3:30 pm (after 9th) | Intervals (Legion Park) | 5 miles moderate 4 sets (5x200m) decelerating recovery 60,45,30,15 1.5 warm down (weight room after) |
| Wed 10-07 | 3:30 pm (after 9th ) | Threshold Segments (Legion Park) |
4 miles moderate 4x100m Striders 8-8-4-4-2-2 End with 1x300m 1.5 mile warm down |
| Thur 10-08 | 3:30 pm (after 9th) | Intervals (Green Track) | 5 miles moderate 3x400m Fast 3 min recovery 1.5 warm down |
| Fri 10-9 |
3:30 pm (after 9th) | Race Prep (Legion Park) | 5 Moderate 6x200m strides at Legion Start Line |
|
Sat 10-10 | Be at door 1 at 8am Bus Leaves 8:15 | Time Trail (Washington Park) | 3 miles moderate 2 miles TT 15 min recovery 2x1mile w/ 3 min rest 2 miles warm down |
| Sun 10-11 | OFF | OFF | OFF |
