June 2019 Seahawk Cross Country SUMMER RUNNING Sun Mon Tue Wed Thu Fri Sat   1 2 Rest 3 44x mins, rest 2 mins in between 4 Run 7 Miles 5 6x2 mins, rest 1 min in between 6 Run 5 Miles 7 2 mile warm up 8 mins hard 2 mile recovery 8 9 10 4x4.5 Mins, jog 2 mins in between 11 12 9x90 sec, jog 30 secs in be tween 13 Run 4 Miles 14 10 mins hard 15 Run 8 Miles 16 17 4x5 Mins, jog 2 mins in between 18 19 6x 2.5, Jog 1 min in between 20 21 11 mins hard 22 23 24 25 4x5.5 Mins, jog 2 mins in between 26 27 5x3 min, 90 sec jog in between 28 29 12 mins hard 30

July 2019 Seahawk Cross Country SUMMER RUNNING Sun Mon Tue Wed Thu Fri Sat 1 5x5.5 mins, rest 2 mins in between 2 Run 7 Miles 3 1 mile warm-up 6 Hills (200M) 1 mile cool-down 4 Run 4 Miles 5 2 mile warm up 13 mins hard 2 mile recovery 6 Run 8 Miles   7 Rest 8 5x6 mins, rest 2 mins in between 9 Run 6 Miles 10 7 Hills (200M) 1 mile cool-dow 11 12 14 mins hard 13 14 REST 15 5x6.5 mins, rest 2 mins in between 16 17 8 Hills (200M) 18 19 15 mins hard 20 21 22 5x7 mins, rest 2 mins in between 23 24 9 Hills (200M) 25 Run 5 Miles 26 16 mins hard 27 Run 10 Miles 28 29 5x7.5 mins, rest 2 mins in between 30 31 Off Turn in Paperwork at Athletic OFF