DEVELOPMENTAL SUMMER RUNNING Seahawk Cross Country DEVELOPMENTAL SUMMER RUNNING June 2019 Sun Mon Tue Wed Thu Fri Sat   1 2 Rest 3 2 Mile Warm-up/down 3x3 min-1 min rest. 4 Run 5 Miles 5 Run 5.5 miles, 2 Miles of Farlek in the middle 6 Run 4 Miles 7 Run 3 Miles 8 Run 6.5 Miles 9 10 11 Run 6 Miles 12 Run 6 miles, 2 Miles of Fartlek in the middle 13 14 15 Run 7 Miles 16 17 4x3 min-1 min rest. 18 19 Run 6.6 miles, 2.5 Miles of Fartlek in the middle 20 21 22 23 24 Run 2.5 Miles hard on grass 25 Run 7.5 Miles 26 2 Mile warm –up/down 1x5.5, 1x5, 1x4.5 Mins with 1 min rest in-between. 27 28 29 30

DEVELOPMENTAL SUMMER RUNNING Seahawk Cross Country DEVELOPMENTAL SUMMER RUNNING July 2019 Sun Mon Tue Wed Thu Fri Sat 1 2 Mile Warm-up/down 5x3 min-1 min rest. 2 Run 7 Miles 3 1 mile warm-up 3 Hills (200M) 1 mile cool-down 4 Run 5 Miles 5 Run 4 Miles 6 Run 8 Miles   7 Rest 8 Run 3 Miles hard on grass 9 Run 6 Miles 10 4 Hills (200M) 11 12 13 14 REST 15 6 x3 min-1 min rest. 16 17 5 Hills (200M) 18 19 20 21 22 5x4 mins, rest 2 mins in between 23 24 6 Hills (200M) 25 26 27 Run 9 Miles 28 29 5x4.5 mins, rest 2 mins in between 30 31 Off Turn in Paperwork at Athletic OFF