1. June 2018 Seahawk Cross Country SUMMER RUNNING Sun Mon Tue Wed Thu Fri
Sat 1
1 mile warm-up
20 min tempo
1 mile cool-down  2
5 Miles easy run 3
REST 4
4 Hills (200M)
1 mile cool-down 5 6
Bike-60 Min 7
5 Mile easy run 8
1mile cool-down 9
Continuous swim
40 min 10 11
5 Hills (200M) 12
6 Mile easy run 13 14
OFF 15 16 17 18
6 Hills (200M) 19 20 21 22 23 24 25
7 Hills (200M) 26 27 28 29 30

2. July 2018 Seahawk Cross Country SUMMER RUNNING Sun Mon Tue Wed Thu Fri
Sat 1
REST 2
AM- 3 miles
PM- Warm-up
5 Mile run, 3x150 3
OFF 4
1 mile warm-up
6 Hills (200M)
1 mile cool-down 5
6 Mile easy run 6 7
Swim 40 min 8
Rest 9
7 Hills (200M) 10 11 12 13
5 Mile run, 4x150 14
Bike-60 Min 15 16
5 Mile run, 5x150 17
7 Mile easy run 18
8 Hills (200M) 19 20 21 22 23
9 Hills (200M) 24 25
8 Mile easy run 26
5 Mile run, 6x150 27 28 29 30
Turn in Paperwork at Athletic Off 31
First Day Of Cross Country Season