J V |
SUMMER 2011 This is the summer schedule for you if it is your intention to be a Junior Varsity athlete this year on the Ponderosa Cross Country team. |
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| If you've been in Track, take a couple of weeks off and then begin running according to the following schedule. | |||||||||
| If you haven't been running, start now, gradually, and then pick up with the following schedule as soon as you feel like you can. Don't, however, do too much too soon. At this point in time it is better to error on the conservative side than to overload and injure yourself. | |||||||||
| Numbers in the following table represent minutes for a single run that day. | |||||||||
| Each run should be at a comfortable pace, but not a waste of time. | |||||||||
| Beginning the third week, make one run every other week a bit of a challenge run, | |||||||||
| push yourself a little. Better yet, race a 5 or 10 K somewhere. | |||||||||
Week of |
Weekly Total |
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| May 30 | 20 |
20 |
25 |
65 |
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| June 6 | 25 |
25 |
20 |
30 |
100 |
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| June 13 | 25 |
25 |
35 |
85 |
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| June 20 | 25 |
35 |
35 |
40 |
135 |
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| June 27 | 40 |
30 |
40 |
110 |
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| July 4 | 35 |
40 |
35 |
45 |
155 |
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| July 11 | 40 |
40 |
45 |
125 |
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| July 18 | 35 |
45 |
40 |
50 |
170 |
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| July 25 | 45 |
40 |
50 |
135 |
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| August 1 |
40 |
50 |
50 |
40 |
180 |
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| August 8 | Monday: all runners NEW to PHS CC meet at 3:30 after school on the patio ready to run | ||||||||
| Tuesday-Friday: all PHS CC runners meet at 3:30 after school on the patio ready to run | |||||||||
| August 15 | 1st official day for fall athletics: CC practice officially begins @ 3:30 on the patio | ||||||||
| The above schedule represents 1260 minutes (21 hours) of running this summer. | |||||||||
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