Microcycle with Two Competitive Efforts
  Monday AM Easy 2-3 and circuit weights. Base
  Monday PM Medium 5-7 fartlek on hills. Endurance-Resistance
  Tuesday AM Easy 3-4. Base-Recovery
  Tuesday PM Race. Speed-Endurance
  Wednesday AM Easy 2-3 and circuit weights. Base-Recovery
  Wednesday PM Easy 4-5 fartlek or light stepdown. Base-Recovery
  Thursday AM Easy 3-4. Base
  Thursday PM Short speedwork on track. Speed
  Friday AM Easy 2-3 and circuit weights. Base-Recovery
  Friday PM Easy 4-5 fartlek. Base-Recovery
  Saturday AM Race. Speed-Endurance
  Saturday PM Easy 2-3. Recovery
  Sunday AM Rest. Recovery
  Sunday PM Easy 3-4. Base
ANALYSIS
Mileage drops to 39-45 per microcycle.
Sunday again preps the athlete for a rested beginning to the week. The Monday fartlek can be as hard as the coach feels will not damage the ability to race on Tuesday. After Tuesday, the next intensive work is Thursday with short legspeed work, done precisely between the two racing efforts during the microcycle. 48 hours remain prior to the race on Saturday.
The addition of a second race does not allow for an extensive amount of work on resistance, endurance, or speed. Both races are included as speed oriented.
Conclusions to
"Structuring the 14-Workout Week in High School Cross Country"
Microcycle with No Competitive Effort
Microcycle with One Competitive Effort

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