Sachem XC - Track & Field
Cross Country Summer Training
Suggested Running Schedule
All Athletes Should Consider Participating in the
Sachem Summer Conditioning Camp for General Fitness
​
The Captains Will Organize Group Runs in the Morning
Several Days a Week Before Conditioning Camp
Week 1
Day 1: 2-4 miles EASY
Day 2: 3-5 miles EASY
Day 3: 2-4 miles EASY
Day 4: 4-6 miles EASY(opt)
Day 5: 2-4 miles EASY (opt)
Week 2
Day 1: 3-5 miles EASY
Day 2: 3-5 miles with hill
repeats (2x5x30 sec)
Day 3: 4-6 miles EASY
Day 4: 4-6 miles EASY
Day 5: 3-5 miles EASY (opt)
Week 4
Day 1: 3-5 miles EASY
Day 2: 4-6 miles with hill
repeats (2x5x45 sec)
Day 3: 4-6 miles EASY
Day 4: 3-5 miles TRAIN
(6-8 strides)
Day 5: 5-7 miles EASY
Week 5
Day 1: 4-6 miles EASY
Day 2: 5-7 mile T-hold run
(8 min @ XC pace)
Day 3: 3-5 miles EASY
Day 4: 4-6 miles TRAIN
(6-8 strides)
Day 5: 6-8 miles EASY
Week 7
Day 1: 4-6 miles EASY
Day 2: 5-7 miles EASY with hill
repeats (3x5x30 sec)
Day 3: 3-5 miles EASY
(6-8 strides)
Day 4: 5-7 mile T-hold run
(10 min @ XC)
Day 5: 6-8 miles EASY
Week 8
Day 1: 4-6 miles EASY
Day 2: 5-7 miles with hill
repeats (3x5x45 sec)
Day 3: 4-6 miles EASY
(6-8 strides)
Day 4: 5-7 mile T-hold run
(10 min @ XC) EASY
Day 5: 6-8 miles EASY
Week 3
Day 1: 3-5 miles EASY
Day 2: 3-5 mile T-hold run
(6 min @ XC pace)
Day 3: 4-6 miles EASY
Day 4: 2-4 miles EASY
Day 5: 5-7 miles EASY
Week 6
Day 1: 4-6 miles EASY
Day 2: 5-7 miles with hill
repeats (3x5x30 sec)
Day 3: 3-5 miles EASY
Day 4: 5-7 mile T-hold run
(8 min @ XC)
Day 5: 6-8 miles EASY
Week 9
**XC Season Begins**
Day 1: 4-6 miles EASY
Day 2: 3-5 miles EASY
