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Girls Cross Country Practice Information

AUGUST 2012

CROSS COUNTRY PRACTICE SCHEDULE 

WEEK 1 (13th – 19th)

Mon. 13th 9:15 am / 6:00 pm 1ST OFFICIAL PRACTICE

            Meet @ MHS Track

15 minute timed run on the track

            Must have a physical and a blue sheet turned in.

Tues. 14th  9:15 am / 6:00 pm 

            Meet @ CityForest

            LSD 60 min. + 4 hills

Wed. 15th 6:00 pm  

            Meet @ MHS by tennis courts

Wild Horses

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Thurs. 16th  9:15 / 6:00 pm

Meet @ City Forest

            LSD  60 min.+ 6 hills

Fri. 17h 9:15 am

            Meet @ City Forest

            Hill Loop

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Sat. 18th On your own

            LSD 60 to 80 minutes easy    

Sun. 19th

            REST

 

WEEK 2 (20th – 26th)

Mon. 20th 9:15 am / 6:00 pm

            Meet @ Stratford Park

            Tempo (4 miles negative split 70%,75%,80%,85%, Race Pace)better runner 5m

Tues. 21st  9:15 am / 6:00 pm

Meet at City Forest LSD 65 min.

            6 Hills

Wed. 22nd 6:00 pm

            Meet @ MHS by tennis courts

Ultimate Frisbee

Thurs. 23rd 9:15 am / 6:00 pm

Meet @ CityForest

            LSD 65 min.

Fri. 24h  9:15 am

Meet @ City Forest

            Hill Loop workout

Sat. 25th 

60 to 80 min. LSD on your own

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Sun. 26th

            REST

 

WEEK 3 (27th – 2nd )

Mon. 27th 6:00 pm

Meet at Stratford Park

Tempo (9 minutes out & back x 3, 65% effort out and race pace back w/4 minute recovery)stager start time

Tues. 28th 9:15 am / 6:00 pm

            Meet @ CityForest

            LSD 70 min. 6 Hills

Wed. 29th 6:00 pm

Meet @ MHS

            3 ball soccer

Thurs. 30th 9:15 am / 6:00 pm

Meet @ CityForest

            LSD 70 min. 7 Hills

Fri. 31st 9:15 am

            Meet atOverlookPark (Poseyville Rd) for a HILL run

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Sat. 1st

            On your own LSD run 60 to 90 min.

Sun. 2nd

            REST

Mon. 3rd Labor Day Practice on your own

               5 min. easy (65%) followed by 5 min. race pace (90% effort) x 5

There are Labor day race that you may want to race in instead of the workout     

Tues. 4th First Day of School

            3:40 meet by weight room dressed and ready to run

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