Microcycle with No Competitive Effort |
| Monday AM | Easy 3-4 and circuit weights. | Base | |
| Monday PM | Long track speedwork. | Speed-Endurance | |
| Tuesday AM | Easy 3-4. | Recovery | |
| Tuesday PM | Easy-Medium 4-5 fartlek. | Base | |
| Wednesday AM | Easy 3-4 and circuit weights. | Base | |
| Wednesday PM | Hard 5-6 in hills. | Endurance-Resistance | |
| Thursday AM | Easy 3-4. | Recovery | |
| Thursday PM | Easy 3-5 fartlek. | Base-Recovery | |
| Friday AM | Easy 3-4 and circuit weights. | Base | |
| Friday PM | Grass intervals. | Speed | |
| Saturday AM | Easy 2-3. | Base-Recovery | |
| Saturday PM | Hard 5-7 in hills. | Endurance-Resistance | |
| Sunday AM | Optional 3-4. | Base-Recovery | |
| Sunday PM | Rest. | Recovery | |
| ANALYSIS |
| Mileage totals for this microcycle are from 45-58. |
| The hard-easy schedule is maintained with M-W-F being the primary hard days, followed by a long run on Saturday. The Friday-Saturday back-to-back sessions have one recovery run placed between and the easiest day of the week following. Depending upon local culture, the Sunday runs may be eliminated altogether if necessary. |
| Speed and resistance are both emphasized twice during the week, and endurance is a principal training goal three times during the microcycle. |
| Microcycle with One Competitive Effort |
|---|
| Microcycle with Two Competitive Efforts |
| Conclusions to "Structuring the 14-Workout Week in High School Cross Country" |
| Copyright © 1999 BINGHAM All Rights Reserved. |