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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)

 Mon Tue WedThu Fri Sat Sun 

 12 2pm

 13 10a & 5p

 14 2pm 15 10a & 5p 16 2pm 17 18
 19 2pm 20 10a & 5p 21 2pm 22 10a & 5p 23 2pm 24 25
 26 2pm 27 10a & 5p 28 2pm 29 10a & 5p 30 2pm 31 1
 2 10am*  3 10am* 4 10am* 5 10am* 6 10am* 7 8
                                                                                                                                                                                                                      

*Captains Practice

1st official practice 10am Wed Aug 11th

Mather Rangers Cross Country

2010 Calendar

Week 1 of 13   Mileage 64.5

Day/Date

Time

Activity

Details

Mon 8-09

10 am

Captain Practice

 

Tues 8-10

10 am

Captain Practice

 

Wed 8-11

10 am

Intervals

(green track)

5 miles moderate

4x100m Striders

2 Sets (10x400m) 1 min rest

1.5 mile warm down

Thur 8-12

10 am

Segments

(legion)

5 miles moderate

8-8-4-4-4-2-2-1  1 min rest

Fri 8-13

10 am

Farlek

(streets)

45 min Farlek run

Weights After

Sat 8-14

10 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 8-15

OYO

Easy Run

10 Miles

Week 2 of 13   Mileage 60.5

Day/Date

Time

Activity

Details

Mon 8-16

10 am

Intervals

(green track)

4 miles moderate

(25x200m) 1 min rest

End w/ 1x300m All out

1.5 mile warm down

Weights After

Tues 8-17

10am

Segments

(legion)

5 miles moderate

1-1-2-2-3-4-5-8-4-2

1 min rest

Wed 8-18

10 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 8-19

10 am

Easy Run

(streets)

4 miles

Weights After

Fri 8-20

10 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 8-21

10 am

Time Trial

(legion)

2 miles moderate

2 mile xc time trial

5 miles moderate

Sun 8-22

OYO

Easy Run

10 Miles

Mather Rangers Cross Country  2010 Calendar

Week 3 of 13   Mileage 65

Day/Date

Time

Activity

Details

Mon 8-23

10 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 8-24

10 am

Speed Drillers

(Peterson park)

1 miles before / 1 mile after

30 minutes sprint 50m jog back

Weights After

Wed 8-25

10 am

Intervals

(green track)

5 miles moderate

(24x200m) 1 min rest

1.5 mile warm down

 

Thur 8-26

10 am

Interrupted Run

(streets)

5 miles (5min break)

4 miles (5min break)

4 miles

Weights After

Fri 8-27

10 am

Intervals

(kedzie bridge)

2 miles moderate

5x1200m  4 min break

End w/ 1x300m All out

2 mile warm down

Sat 8-28

10 am

Segments

(legion)

5 miles moderate

1-1-2-2-3-4-6-6-4-2-2-1

1 min rest

Sun 8-29

OYO

Easy Run

10 Miles

 

Week 4 of 13   Mileage 64.5

Day/Date

Time

Activity

Details

Mon8-30

10 am

Interrupted Run

(streets)

6 miles (5min break)

6 miles (5min break)

3 miles

Weights After

Tues 8-31

 

10 am

Interrupted Run

(streets)

6 miles (5min break)

6 miles (5min break)

3 miles

Wed 9-1

Bus Leaves 2:45pm from   door 1

St Patrick Invite @ Schiller Woods

3 miles moderate

3 mile race

3 miles warm down

Thur 9-2

2:00 pm

 

Easy Run

5 miles

Weights After

Fri 9-3

2:00 pm

 

Intervals

(green track)

5 miles moderate

4x100m Striders

2 Sets (10x400m) 1 min rest

End with 1x300m

1.5 mile warm down

Sat 9-4

10 am

Segments

(legion)

3 miles moderate

8-8-4-4-4-2

1 min rest

Sun 9-5

 

OFF DAY

NO RUNNING

Week 5 of 13   Mileage 49 (REGRESSION WEEK)

Day/Date

Time

Activity

Details

Mon 9-6

10 am

Intervals

(Legion Park)

2.5 moderate wu

3x1 mile w/ 4 min recovery

0.5 warmdown

Tues 9-7

2 Mile Time trial

Inter Squad TT/

Interrupted Run

(streets)

2 Miles Race

5 miles (5min break)

4 miles (5min break)

3 miles

Wed 9-8

3:00 pm

    (after 8th )

Intervals

(Green Track)

2 mi warmup / 2 mi warmdown

8x800m (3 min recovery)

Weights After

Thur 9-9

3:00 pm

(after 8th

Segments

(Legion Park)

2 mi warmup / 2 mi warmdown

1-1-2-2-2-3-3-4-6-4-2-2-1

Fri 9-10

TRAVEL DAY

After6thdoor 5

Easy Run

4 miles easy

8x100m strides

Sat 9-11

11am

Competition

Peoria Woodruff Invite

Sun 9-12

 

OFF DAY

NO RUNNING

 
 

Week 6 of 13   Mileage 64

Day/Date

Time

Activity

Details

Mon 9-13

3:00 pm

(after 8th )

Interrupted Run

Streets/Horner Park

6 miles (5min break)

4 miles (5min break)

4 miles

(5pm @ horner fenwick vs lane vs N.side)

Tues 9-14

MEET AT LEGION START LINE

Before 3:30

Competition

 

4 mi wu

Mather Invite #1 2.0 race

2 mi cd

 

Wed 9-15

3:00 pm

    (after 8th )

Intervals

(Green Track)

4 miles moderate

4x100m Striders

2 Sets (10x400m) 1 min rest

End with 1x300m

1.5 mile warm down

Thur 9-16

3:00 pm

(after 8th) 

Intervals

(Legion Park)

6 miles moderate

4 sets (5x200m) decelerating recovery 60,45,30,15

1.5 warmdown

Fri 9-17

3:00 pm

(after 8th)

Race Prep

(Legion Park)

5 Moderate

6x200m strides at Legion Start Line

Sat 9-18

Be at door 1 at 6:15am Bus Leaves 6:30

Competition

Minooka Flight Invite

Sun 9-19

On Own

EZ Run

6 miles

Week 7 of 13   Mileage 64

Day/Date

Time

Activity

Details

Mon 9-20

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 9-21

MEET AT LEGION START LINE

Before 3:30

Competition

 

4 mi wu

Mather Invite #2 2.0 race

2 mi cd

 

Wed 9-22

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 9-23

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 9-24

1:45pm

(meet outside door 2)

Non School Day

Race Prep

(Legion Park)

5 Moderate

6x200m strides at Legion Start Line

Sat 9-25

Be at door 1 at 7:15am Bus Leaves 7:30

Competition

Young Invite 9:30am

Sun 9-26

On Own

EZ Run

6 miles

 

Week 8 of 13   Mileage 64

Day/Date

Time

Activity

Details

Mon 9-27

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 9-28

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)

Wed9-29

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 9-30

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 10-01

3:30 pm

(after 9th)

Race Prep

(Legion Park)

5 Moderate

6x200m strides at Legion Start Line

Sat 10-02

Be at door 1 at 7am Bus Leaves 7:15

Competition

Niles West Invite 8:30am

Sun 10-03

On Own

EZ Run

6 miles 

Week 9 of 13   Mileage 55

Day/Date

Time

Activity

Details

Mon 10-04

Interrupted Run

OYO or @ Hoff. Estates

6 miles (5min break)

4 miles (5min break)

4 miles

Tue 10-05

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 10-06

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 10-07

3:30 pm

(after 9th) 

Intervals

(Green Track)

5 miles moderate

3x400m Fast 3 min recovery

1.5 warm down

Fri 10-8

3:30 pm

(after 9th)

Race Prep

(Legion Park)

5 Moderate

6x200m strides at Legion Start Line

Sat 10-09

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 10-10

OFF

OFF

OFF

 

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