1. 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

2. 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
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