lssu distance training summer 2009-women
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8/14/2019 LSSU Distance Training Summer 2009-Women
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Mon Tues Wed Thur Fri Sat Sun TotalTime Mileage
05/18to05/24 20min+D/P 20min 20min+D/P 20min 20min 40min CrossTrain 140min 17.50
05/25to05/31 25min+D/P 25min 25min+D/P 25min 25min 25min CrossTrain 170min 21.25
06/01to06/07 30min+D/P 30min 30min+D/P 30min 30min 45min CrossTrain 200min 25.00
06/08to06/14 35min+D/P 35min 35min+D/P 35min 35min 55min CrossTrain 230min 28.75
06/15to06/21 40min+D/P 40min 40min+D/P 40min 40min 60min CrossTrain 260min 40.00
06/22to06/28 45min+D/P 45min 45min+D/P 45min 45min 65min CrossTrain 290min 43.75
06/29to07/05 50min+D/P 50min 50min+D/P 50min 50min 70min CrossTrain 320min 47.50
07/06to07/12 55min+D/P 55min 55min+D/P 55min 55min 75min CrossTrain 350min 48.13
07/13to07/19 60min+D/P 60min 60min+D/P 60min 60min 80min CrossTrain 380min 48.75
07/20to07/26 60min+D/P w/u15minHillsc/d 60min+D/P 15minTempo 60min 90min CrossTrain 360min 48.00
07/27to08/02 60min+D/P w/u18minHillsc/d 60min+D/P 18minTempo 60min 90min CrossTrain 366min 48.80
08/03to08/09 60min+D/P w/u20minHillsc/d 60min+D/P 20minTempo 60min 90min CrossTrain 370Min 49.33
08/10to08/16 60min+D/P w/u22minHillsc/d 60min+D/P 22minTempo 60min 90min CrossTrain 374min 49.87
08/17to08/23 60min+D/P w/u25minHillsc/d 60min+D/P 25minTempo 60min Fitnesstest 90min 380min 50.67
08/24to08/30 Camp Camp Camp Camp RACE:MTU 90min CrossTrain TBD TBD
Hills:warm-upandcool-downaminimumof15mineach
CrossTrain:bike,swim,eliptical..etc Tempo:warm-upandcool-downaminimumof15mineach
dotheplyos,thenrunfor20)wewillusethissameroutineforpre-workoutwarm-ups(onharderdays).
Women'sCrossCountrySummerTrainingProgramLSSU:50MAXMilePerWeekProgram(Basedon8minpermileeasyruns)
D/P=DrillsandPlyos
D/Proutine=20metersofbuttkicks,highkneesA&BSkips,lunges&froghops;followtheroutinewith8-12X100
meterstrides.Dotheroutineinthemiddletoendofyourrun(ie.60minuterun=runfor40minutes
8/14/2019 LSSU Distance Training Summer 2009-Women
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Mon Tues Wed Thur Fri Sat Sun TotalTime Mileage
05/18to05/24 30min+D/P 30min 30min+D/P 30min 30min 50min CrossTrain 200min 25.00
05/25to05/31 35min+D/P 35min 35min+D/P 35min 35min 55min CrossTrain 230min 28.75
06/01to06/07 40min+D/P 40min 40min+D/P 40min 40min 60min CrossTrain 260min 32.50
06/08to06/14 45min+D/P 45min 45min+D/P 45min 45min 65min CrossTrain 290min 36.25
06/15to06/21 50min+D/P 50min 50min+D/P 50min 50min 70min CrossTrain 320min 40.00
06/22to06/28 55min+D/P 55min 55min+D/P 55min 55min 75min CrossTrain 350min 43.75
06/29to07/05 60min+D/P 60min 60min+D/P 60min 60min 80min CrossTrain 380min 47.50
07/06to07/12 60min+D/P 60min 60min+D/P 60min 60min 85min CrossTrain 385min 48.13
07/13to07/19 60min+D/P 60min 60min+D/P 60min 60min 90min CrossTrain 390min 48.75
07/20to07/26 60min+D/P w/u15minHillsc/d 60min+D/P 15minTempo 60min 90min CrossTrain 360min 48.00
07/27to08/02 60min+D/P w/u20minHillsc/d 60min+D/P 20minTempo 60min 90min CrossTrain 370min 49.33
08/03to08/09 60min+D/P w/u25minHillsc/d 60min+D/P 25minTempo 60min 90min CrossTrain 380min 50.67
08/10to08/16 60min+D/P w/u30minHillsc/d 60min+D/P 30minTempo 60min 90min CrossTrain 390min 52.00
08/17to08/23 60min+D/P w/u35minHillsc/d 60min+D/P 60min 60min Fitnesstest 90min 400min 53.33
08/24to08/30 Camp Camp Camp Camp RACE:MTU 90min CrossTrain TBD TBD
Hills:warm-upandcool-downaminimumof15mineach
CrossTrain:bike,swim,eliptical..etc Tempo:warm-upandcool-downaminimumof15mineach
dotheplyos,thenrunfor20)wewillusethissameroutineforpre-workoutwarm-ups(onharderdays).
Women'sCrossCountrySummerTrainingProgramLSSU:55MAXMilePerWeekProgram(Basedon8minpermileeasyruns)
D/P=DrillsandPlyos
D/Proutine=20metersofbuttkicks,highkneesA&BSkips,lunges&froghops;followtheroutinewith8-12X100
meterstrides.Dotheroutineinthemiddletoendofyourrun(ie.60minuterun=runfor40minutes
8/14/2019 LSSU Distance Training Summer 2009-Women
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Mon Tues Wed Thur Fri Sat Sun TotalTime Mileage
05/18to05/24 40min+D/P 40min 40min+D/P 40min 40min 60min CrossTrain 260min 32.50
05/25to05/31 45min+D/P 45min 45min+D/P 45min 45min 65min CrossTrain 290min 36.25
06/01to06/07 50min+D/P 50min 50min+D/P 50min 50min 70min CrossTrain 320min 40.00
06/08to06/14 55min+D/P 55min 55min+D/P 55min 55min 75min CrossTrain 350min 43.75
06/15to06/21 60min+D/P 60min 60min+D/P 60min 60min 80min CrossTrain 380min 47.50
06/22to06/28 65min+D/P 65min 65min+D/P 65min 65min 85min CrossTrain 410min 51.25
06/29to07/05 70min+D/P 70min 70min+D/P 70min 70min 90min CrossTrain 440min 55.00
07/06to07/12 70min+D/P 70min 70min+D/P 70min 70min 95min CrossTrain 445min 55.63
07/13to07/19 70min+D/P 70min 70min+D/P 70min 70min 100min CrossTrain 450min 56.25
07/20to07/26 70min+D/P w/u20minHillsc/d 70min+D/P 20minTempo 70min 100min CrossTrain 430min 57.33
07/27to08/02 70min+D/P w/u25minHillsc/d 70min+D/P 25minTempo 70min 100min CrossTrain 440min 58.67
08/03to08/09 70min+D/P w/u30minHillsc/d 70min+D/P 30minTempo 70min 100min CrossTrain 450min 60.00
08/10to08/16 70min+D/P w/u35minHillsc/d 70min+D/P 35minTempo 70min 100min CrossTrain 460min 61.33
08/17to08/23 70min+D/P w/u40minHillsc/d 70min+D/P 70min 70min Fitnesstest 100min 470min 62.67
08/24to08/30 Camp Camp Camp Camp RACE:MTU 90min CrossTrain TBD TBD
Hills:warm-upandcool-downaminimumof20mineach
CrossTrain:bike,swim,eliptical..etc Tempo:warm-upandcool-downaminimumof15mineach
dotheplyos,thenrunfor20)wewillusethissameroutineforpre-workoutwarm-ups(onharderdays).
Women'sCrossCountrySummerTrainingProgramLSSU:65MAXMilePerWeekProgram(Basedon8minpermileeasyruns)
D/P=DrillsandPlyos
D/Proutine=20metersofbuttkicks,highkneesA&BSkips,lunges&froghops;followtheroutinewith8-12X100
meterstrides.Dotheroutineinthemiddletoendofyourrun(ie.60minuterun=runfor40minutes
8/14/2019 LSSU Distance Training Summer 2009-Women
http://slidepdf.com/reader/full/lssu-distance-training-summer-2009-women 4/4
Mon Tues Wed Thur Fri Sat Sun TotalTime Mileage
05/18to05/24 40min+D/P 40min 40min+D/P 40min 40min 60min CrossTrain 260min 32.50
05/25to05/31 45min+D/P 45min 45min+D/P 45min 45min 65min CrossTrain 290min 36.25
06/01to06/07 50min+D/P 50min 50min+D/P 50min 50min 70min CrossTrain 320min 40.00
06/08to06/14 55min+D/P 55min 55min+D/P 55min 55min 75min CrossTrain 350min 43.75
06/15to06/21 60min+D/P 60min 60min+D/P 60min 60min 80min CrossTrain 380min 47.50
06/22to06/28 65min+D/P 65min 65min+D/P 65min 65min 85min CrossTrain 410min 51.25
06/29to07/05 70min+D/P 70min 70min+D/P 70min 70min 90min CrossTrain 440min 55.00
07/06to07/12 75min+D/P 75min 75min+D/P 75min 75min 95min CrossTrain 470min 58.75
07/13to07/19 80min+D/P 80min 80min+D/P 80min 80min 100min CrossTrain 500min 62.50
07/20to07/26 80min+D/P w/u20minHillsc/d 80min+D/P 20minTempo 80min 105min CrossTrain 465min 62.00
07/27to08/02 80min+D/P w/u25minHillsc/d 80min+D/P 25minTempo 80min 105min CrossTrain 475min 63.33
08/03to08/09 80min+D/P w/u30minHillsc/d 80min+D/P 30minTempo 80min 105min CrossTrain 485min 64.67
08/10to08/16 80min+D/P w/u35minHillsc/d 80min+D/P 35minTempo 80min 105min CrossTrain 495min 66.00
08/17to08/23 80min+D/P w/u40minHillsc/d 80min+D/P 70min 80min Fitnesstest 105min 505min 67.33
08/24to08/30 Camp Camp Camp Camp RACE:MTU 90min CrossTrain TBD TBD
Hills:warm-upandcool-downaminimumof20mineach
CrossTrain:bike,swim,eliptical..etc Tempo:warm-upandcool-downaminimumof15mineach
dotheplyos,thenrunfor20)wewillusethissameroutineforpre-workoutwarm-ups(onharderdays).
Women'sCrossCountrySummerTrainingProgramLSSU:70MAXMilePerWeekProgram(Basedon8minpermileeasyruns)
D/P=DrillsandPlyos
D/Proutine=20metersofbuttkicks,highkneesA&BSkips,lunges&froghops;followtheroutinewith8-12X100
meterstrides.Dotheroutineinthemiddletoendofyourrun(ie.60minuterun=runfor40minutes