LSSU Workouts Cross Country 2010

Week: Week of November 29, 2010 to December 5, 2010

We need to be flexible this time of year with the weather. I will post a
couple of workouts for Friday and a decision will be made based on
weather.

Monday:

Women: 60 to 70 min, 4x150m strides, drills, sit-ups and push-ups

Men: 70 to 80 min, 4x150m strides, drills, sit-ups and push-ups

Tuesday:

Women: w/u 15 to 20 minutes, 20 to 30 minutes of Hills Prospect street, 2 sets of uphill

bounding, cool-down 15 to 20 minutes, 2 sets of lunges,2x20 standing squats

Men: w/u 20 minutes, 30 to 40minutes of Hills Prospect street, 2 sets of uphill bounding, cool-
down 20 minutes, 2 sets of lunges,2x20 standing squats

Wednesday:

Women: 60 to 70 min, drills, sit-ups and push-ups

Men: 70 to 80 min, drills, sit-ups and push-ups

Thursday:

Women: 60 to 70 min, 6x100m strides, sit-ups and push-ups

Men: 70 to 80 min, 6x100m strides, sit-ups and push-ups

Friday: (good weather)

Women: w/u 15 to 20 minutes. 3-4xTownhouse tempo loop, 4x400m with 45seconds rest, 2 sets
of uphill bounding, cool-down 15 to 20 minutes, 2 sets of lunges,2x20 standing squats
Men: w/u 15 to 20 minutes. 4-5xTownhouse tempo loop, 4x400m with 45seconds rest, 2 sets of
uphill bounding, cool-down 15 to 20 minutes, 2 sets of lunges,2x20 standing squats
 Friday: (bad weather)

Women: w/u 15 to 20 minutes. Tempo outside (as much as possible), 400m on 2.5 minutes
(depending on tempo), 2 sets of uphill bounding, cool-down 15 to 20 minutes, 2 sets of
lunges,2x20 standing squats
Men: w/u 15 to 20 minutes. Tempo outside (as much as possible), 400m on 2 minutes (depending
on tempo), cool-down 15 to 20 minutes, 2 sets of lunges,2x20 standing squats

Saturday:

Women: 80 to 90 minute run

Men: 90 minute to 105 minute run

Sunday:

Cross train or if you are looking to get higher mileage then run the following on your own.
Let me know if you are running on Sunday’s as I need to know to keep track of your
mileage.

Women: 40 to 50 minute run

Men: 50 minute to 70 minute run