2009 XC Workouts

July 11 - 3 x 1600 on 8 minutes with goal of 6 minutes per mile

July 18 - 5 x 1000 with 200 jog between each, target pace of 3:45 per 1000 (6 min mile pace)

August 1 - 200, 200, 400, 200, 600, 200, 1000, 200, 200, 800 - short rests between each interval and all run at the target pace of 45 sec per 200 (6:00 min pace)

August 8 - 3 x 1600 on 8 minutes with goal of 6 minutes per mile

August 16 - In Mammoth Lakes: 9 miles on SR08 with two tough, long climbs.  From Campground to Shady Rest Park as warm-up.  Then stop sign at Shady Rest Park to Stop Sign on SR08 at 395

August 22 - Extended Warm-up: 10 minutes easy, 1 miles of drills and jogging, 1 mile at 7 minute pace.  Workout:  1000, 800, 600, 400, 200 at 6 minute mile pace with a 1 minute rest between each repetition.  5 minutes rest and repeat.  2 lap cool down.  30 minutes in the weight room.

September 5 - Extended Warm-up: 10 minutes easy, 1 miles of drills and jogging, 1 mile at 7 minute pace.  Workout: 1600 in 6:00, 3 min rest, 2 x 1000 in 3:30 (150 walk), 2 x 800 in 2:40, 16 x 100, 3 x 400 at 75

November 7 - 1 lap, drills, 20 minutes on the roads, 1600 in 5:30, 4 min rest, 800 in 2:35, 4 minute rest, 400 under 70, walk 1 lap.  All 7 of the Varsity Boys accomplished this workout, plus or minus 4 seconds.