lssu summer workout men cross country 2011 weeks 5-7
TRANSCRIPT
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8/6/2019 LSSU Summer Workout Men Cross Country 2011 Weeks 5-7
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LSSU Summer workouts Mens Cross Country 2011
Week 5: Week of June 20th
to June 26th
Monday:
Group 1: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups,5x1minute of situps
Tuesday:
Group 1: 10 miles or 70minutes, 4x150m strides on grass (park, soccer fieldetc), 150
push-ups, 5x1minute of situps.
Wednesday:
Group 1: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups,
5x1minute of situps
Thursday:Group 1: 10 miles or 70minutes, 4x150m strides on grass (park, soccer fieldetc), 150
push-ups, 5x1minute of situps.
Friday:
Group 1: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups,5x1minute of situps
Saturday:
Group 1: Longer run 15 miles or 105 minutes, 150 push-ups, 5x1minute of situps
Sunday:Cross train for 60 to 70minutes (bike, swimetc)
Total mileage for the week: 68 miles
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8/6/2019 LSSU Summer Workout Men Cross Country 2011 Weeks 5-7
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LSSU Summer workouts Mens Cross Country 2011
Week 6: Week of June 27th
to July 3rd
Monday:
Group 1: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups,
5x1minute of situps
Tuesday:
Group 1: 10 miles or 70minutes, 4x150m strides on grass (park, soccer fieldetc), 150push-ups, 5x1minute of situps.
Wednesday:
Group 1: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups,
5x1minute of situps
Thursday:
Group 1: 10 miles or 70minutes, 4x150m strides on grass (park, soccer fieldetc), 150push-ups, 5x1minute of situps.
Friday:
Group 1: 10 miles or 70minutes, 50 walking lunges, 50 standing quats, 150 push-ups,
5x1minute of situps
Saturday:
Group 1: Longer run 16 miles or 112 minutes, 150 push-ups, 5x1minute of situps
Sunday:
Group 1: 7 miles or 49 minutes, 150 push-ups, 5x1minute of situps
Total mileage for the week: 75 miles
*Notes: please note to begin increasing mileage add a 7th
run per week if healthy. If
not continue to cross train on Sundays.
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8/6/2019 LSSU Summer Workout Men Cross Country 2011 Weeks 5-7
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LSSU Summer workouts Mens Cross Country 2011
Week 7: Week of July 4th
to July 10th
Monday:
Group 1: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups,
5x1minute of situps
Tuesday:
Group 1: 11 miles or 77minutes, 4x150m strides on grass (park, soccer fieldetc), 150push-ups, 5x1minute of situps.
Wednesday:
Group 1: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups,
5x1minute of situps
Thursday:
Group 1: 11 miles or 77minutes, 4x150m strides on grass (park, soccer fieldetc), 150push-ups, 5x1minute of situps.
Friday:
Group 1: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups,
5x1minute of situps
Saturday:
Group 1: Longer run 16 miles or 112 minutes, 150 push-ups, 5x1minute of situps
Sunday:
Group 1: 7 miles or 49 minutes, 150 push-ups, 5x1minute of situps
Total mileage for the week: 78 miles
*Notes: please note to begin increasing mileage add a 7th
run per week if healthy. If
not continue to cross train on Sundays.