| VARSITY | This is the summer schedule for you if it is your intention to be a Varsity athlete this year on the Ponderosa Cross Country team. | ||||||||
| 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 |
||||||||
| June 2 | 20 |
25 |
25 |
30 |
100 |
||||
| June 9 | 25 |
30 |
30 |
35 |
120 |
||||
| June 16 | 30 |
40 |
30 |
40 |
140 |
||||
| June 23 | 35 |
40 |
40 |
45 |
160 |
||||
| June 30 | 35 |
45 |
40 |
50 |
170 |
||||
| July 7 | 40 |
30 |
30 |
50 |
150 |
||||
| July 14 | 40 |
50 |
45 |
55 |
190 |
||||
| July 21 | 45 |
50 |
45 |
60 |
200 |
||||
| July 28 | 50 |
55 |
45 |
60 |
210 |
||||
| August 4-6 |
Monday, Tuesday, and Wednesday: Mustang Mini-Camp |
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| This schedule represents 1440 minutes (24 hours) of running this summer. | |||||||||
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