LSSU Workouts Cross Country 2010

Week: Week of September 27 to October 3, 2010

Monday:

Women: 60 min, 4x150m strides, drills, sit-ups and push-ups

Men: 70 min, 4x150m strides, drills, sit-ups and push-ups s

Pool-workout: w/u 2 sets of {(60 seconds on 30 seconds off ))x12 set break 3minutes}
c/d, sit-ups and push-ups

Mid-distance: 40minute run 6x150m strides, drills, sit-ups and push-ups

Tuesday:

Women: w/u 15 to 20 minutes,{8x800m every 5minutes} , 3 sets of uphill bounding

(grass hill at Brady), cool-down 15 to 20 minutes, 2 sets of lunges,2x20 standing squats

Men: w/u 20 minutes,{10x800m every 4 minutes} , 3 sets of uphill bounding (grass hill at
Brady), cool-down 20 minutes, 2 sets of lunges,2x20 standing squats

Pool-workout: w/u 3 sets of {(45 seconds on 15 seconds off)x10} set break 3minutes c/d,
sit-ups and push-ups

Mid-distance: w/u 15 minutes, 5x800m every 2nd one with group, 3 sets of uphill
bounding (grass hill at Brady), cool-down 15 minutes, 2 sets of lunges,2x20 standing
squats

Wednesday:

Women: w/u 25 minutes 4km LT running at Ashmun Bay, cool-down 20 minutes, sit-ups
and push-ups

Men: w/u 30 minutes 6km LT running Ashmun Bay, cool-down 20 minutes, sit-ups and
push-ups
Pool-workout: w/u (30-60-90-90-60-30)x 3 sets, sit-ups and push-ups

Mid-distance: w/u 10 minutes, 20 minute tempo at Ashmun Bay c/d 10 minutes, 5x100m
strides, sit-ups and push-ups

Thursday:

Women: 60 min, 6x100m strides, drills, sit-ups and push-ups

Men: 70 min, 6x100m strides, drills, sit-ups and push-ups

Pool-workout: w/u (2min on 1 min off)x12 (R=1min after each) c/d, sit-ups and push-ups

Mid-distance: 40minute run 10x100m strides, drills, sit-ups and push-ups

Friday:

Women: pre-race day: 40minutes, 4x60m strides

Men: pre-race day: 50minutes, 4x60m strides

Pool-workout: w/u (90 seconds on 30 seconds off)x20 c/d, sit-ups and push-ups

Mid-distance: pre-race day: 30minutes, 6-8 x 60m strides

Saturday: (Race Day at Lansing Invite)

Women: w/u 15 minutes, 5km Race, c/d 30minutes, post cool-down 2 sets of lunges,2x20
standing squats

Men: w/u 15 minutes, 8km race, cool-down 40minutes, post cool-down 2 sets of
lunges,2x20 standing squats

Pool-workout: w/u 1-2-3-4-5-4-3-2-1 (R=1min after each) c/d, sit-ups and push-ups

Bike-workout: w/u (60 seated hard, 30 standing hard, 30 off)x20 c/d, sit-ups and push-
ups

Sunday: NCAA Day off

**Next Saturday: long run on Hiawatha trails in Canada!