Herrick Cross Country - Boys Summer Workouts

Hey Guys,

It is very important that you run over the summer.  If you don't, then that first two weeks of Cross Country will be pretty tough on your body.  Your goal should be to be able to run 30 minutes without stopping by the end of the summer.   Here is a summer running plan.  You can find a lot of other running plans on the internet.  As always, please consult a doctor before starting any exercise program including this running plan. 

10 Week Summer Running Program 

Run 3 days a week and take a day off between runs.  The goal is to gradually increase your running time.  If you are already in shape, consider starting at week 3 or higher.  If you cannot do 8 minutes, drop down to whatever time you can do without stopping - 4 minutes? Then, just add 2-3 minutes to each run after that.  You can do it! 

Week             Day 1           Day 2            Day 3
6/14 - 6/20     8 Minutes     10 Minutes     12 Minutes
6/21 - 6/27     10 Minutes    12 Minutes     14 Minutes
6/28 - 7/4       12 Minutes    14 Minutes     16 Minutes
7/5 - 7/11       14 Minutes    16 Minutes     18 Minutes
7/12 - 7/18     16 Minutes    18 Minutes     20 Minutes
7/19 - 7/25     18 Minutes    20 Minutes     22 Minutes
7/26 - 8/1       20 Minutes    22 Minutes     24 Minutes
8/2 - 8/8         22 Minutes    24 Minutes     26 minutes
8/9 - 8/15     24 Minutes    26 Minutes     28 minutes  
8/16 - 8/22     26 Minutes    28 Minutes     30 Minutes

The 2015 Cross Country season should start the week of  8/30!!