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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 | Wed | Thu | 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 |
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Tues 8-10 | 10 am | Captain Practice |
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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
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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 |
