1. 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

2. 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
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