- Loudoun Valley High School
- Intermediate Runner Workout Calendar
-
July 2012-Workout Calendar for Intermediate Runners
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
1
2
3
4
5
6
7
20 min. run-E
20 min. run-M
25 min. run-E
Rest
25 min. run-M
20 min. run-M
8
9
10
11
12
13
14
Rest
20 min. run-M
25 min. run-E
30 min. run-M
Rest
30 min. run-M
30 min. bike ride or cardio activity-E
15
16
17
18
19
20
21
Rest
35 min. run-M
30 min. run-E
25 min. run-H
40 min. run-E
Rest
30 min. run-M
22
23
24
25
26
27
28
Rest
30 min. run-E
35 min. run-H
40 min. run-E
Rest
35 min. run-M
30 min. bike ride of cardio activity-E
29
30
31
Rest
30 min. run-M
30 min. run-H
Practice Begins 8/1/12
Pacing Key
E = Easy pace-runner should be able to talk during the run
M-Moderate pace-runner should be able to say short 2-3 word phrases during the run, but not hold a normal
conversation.
H-Hard pace-runner should not be able to talk or hold a conversation during the run
*NOTE-this workout calendar is for intermediate runners who have competed in some racing (1 mile -3.1miles/5k) but have not participated in a cross country training program previously.