June 2017 Seahawk Cross Country SUMMER RUNNING Sun Mon Tue Wed Thu Fri

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Presentation transcript:

June 2017 Seahawk Cross Country SUMMER RUNNING Sun Mon Tue Wed Thu Fri Sat 1 5 Miles easy run 2 1 mile warm-up 20 min tempo 1 mile cool-down 3 4 REST 5 4 Hills (200M) 1 mile cool-down 6 7 Bike-60 Min 8 5 Mile easy run 9 1mile cool-down 10 Continuous swim 40 min 11 12 5 Hills (200M) 13 6 Mile easy run 14 15 OFF 16 17 18 19 6 Hills (200M) 20 21 22 23 24 25 26 7 Hills (200M) 27 28 29 30

July 2017 Seahawk Cross Country SUMMER RUNNING Sun Mon Tue Wed Thu Fri Sat 1 6 Miles easy run 2 REST 3 AM- 3 miles PM- Warm-up 5 Mile run, 3x150 4 OFF 5 1 mile warm-up 6 Hills (200M) 1 mile cool-down 6 6 Mile easy run 7 8 Swim 40 min 9 Rest 10 7 Hills (200M) 11 12 13 14 5 Mile run, 4x150 15 Bike-60 Min 16 17 5 Mile run, 5x150 18 7 Mile easy run 19 8 Hills (200M) 20 21 22 23 24 9 Hills (200M) 25 26 8 Mile easy run 27 5 Mile run, 6x150 28 29 30 31 Turn in Paperwork at Athletic Off