XC Workouts - July 16 to August 29

Syracuse Cross Country Workouts - July 16th through August 28th, 2007

NOTES:
# July 30th to Aug 3rd is the High Altitude Camp. Those not attending should complete the workouts as listed.
# While there are still three workouts listed for each day, most of you who have been running should be doing the middle workouts. In most cases, the top workout should only be for those with a full year of fairly consistent training experience.
# Layton Commons Park has been added as a workout site. It is located directly west of Layton High School. It’s a great park to train in and is also the site of three of our races this year, including the Region One Championships.
# Beginning August 14th, the Tuesday / Thursday workouts will be at 7:00 pm instead of in the morning.

PHASE II Early Quality Training
July 16 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
July 17 5 sets of 2 x 200's, 1 x 400 @ “R” Pace on Hills*
4 sets of 2 x 200's, 1 x 400 @ “R” Pace on Hills*
3 sets of 2 x 200's, 1 x 400 @ “R” Pace on Hills*
*Bleachers will be substituted for hills! Walk/jog a quick recovery to the start.
Meet at Syracuse High @ 7:00 am
July 18 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 19 4 mile TemR @ “T” Pace
+ 8 x 400's @ 5k Goal Pace
4 mile TemR @ “T” Pace
+ 6 x 400's @ 5k Goal Pace
3 mile TemR @ “T” Pace
+ 4 x 400's @ 5k Goal Pace
Meet at Layton Commons Park @ 7:00 am
July 20 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 21 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
July 22 Day Off - Send in Mileage

July 23 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am

HIGH ALTITUDE WAIVERS, A/B FORMS, and $80 DUE JULY 23rd

July 24 5 x 1 mile repeats @ “T” Pace with 1 min rec
4 x 1 mile repeats @ “T” Pace with 1 min rec
3 x 1 mile repeats @ “T” Pace with 1 min rec
or Deseret News Junior 10K Race

July 25 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 26 5 x 1 mile repeats @ “T” Pace with 1 min rec
4 x 1 mile repeats @ “T” Pace with 1 min rec
3 x 1 mile repeats @ “T” Pace with 1 min rec
4-7 mile TR for those who raced Monday
Meet at Layton Commons Park @ 7:00 am
July 27 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 28 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
July 29 Day Off - Send in Mileage

Jul 30-Aug 3 - Uintah High Altitude Camp. The following workouts are for those not attending.
July 30 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
July 31 10 x 400's @ “R” Pace on Hills*
10 x 400's @ “R” Pace on Hills*
10 x 400's @ “R” Pace on Hills*
*Use hills with a gradual slope. NOT TOO STEEP! Walk a quick recovery.
Aug 1 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 2 3 mile TemR @ “T” Pace
+ 8 x 600's @ 5k Goal Pace
3 mile TemR @ “T” Pace
+ 6 x 600's @ 5k Goal Pace
3 mile TemR @ “T” Pace
+ 4 x 600's @ 5k Goal Pace
Aug 3 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 4 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 5 Day Off - Send in Mileage
Aug 6 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
Aug 7 5 x 1 mile repeats @ “T” Pace with 1 min rec
4 x 1 mile repeats @ “T” Pace with 1 min rec
3 x 1 mile repeats @ “T” Pace with 1 min rec
Meet at Layton Commons Park @ 7:00 am
Aug 8 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 9 5 sets of 2 x 200's, 1 x 400 @ “R” Pace on Hills*
4 sets of 2 x 200's, 1 x 400 @ “R” Pace on Hills*
3 sets of 2 x 200's, 1 x 400 @ “R” Pace on Hills*
*Will be adjusted- bleachers or hills if available.
Meet at Syracuse High @ 7:00 am
Aug 10 4 mile TR
4 mile TR
3 mile TR
Aug 11 Richard Bouchard Memorial Race in South Weber OR
10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 12 Day Off - send in mileage

PHASE III Transition Quality Training
Aug 13 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
Aug 14 6 x 1000's @ “I” Pace with 3 min jog recovery
5 x 1000's @ “I” Pace with 3 min jog recovery
4 x 1000's @ “I” Pace with 3 min jog recovery
Meet at Steed Park @ 7:00 PM- Evening
Aug 15 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 16 3 x 1 ½ mile repeats @ “T” Pace with 1 min rec
3 x 1 ½ mile repeats @ “T” Pace with 1 min rec
3 x 1 1/4 mile repeats @ “T” Pace with 1 min rec
Meet at Jensen Park @ 7:00 pm- Evening
Aug 17 Easy Jog, Warmup
2-3 mile TR + Strides
Aug 18 Dart Challenge - Barnes Park in Kaysville @ 7:00 am OR
10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 19 Day Off - Send in Mileage

Aug 20 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
Aug 21 12-16 x 400's @ RP
8-12 x 400's @ RP
3-4 mile TR
Meet at Steed Park @ 7:00 pm Evening
Aug 22 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 23 8 x 600's @ I pace with 200 walk rec
6 x 600's @ I pace with 200 walk rec
3-4 mile TR
Meet at Jensen Park @ 7:00 pm Evening
Aug 24 4 mile Easy Jog
4 mile Easy Jog
3 mile Easy Jog
Aug 25 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 26 Day Off - send in mileage

Aug 27 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Syracuse High @ 4:00 pm
Aug 28 TBA
TBA
TBA
Meet at Layton Commons Park @ 4:00 pm

Aug 29 First Day of School- Pre-Region Meet @ Layton Park @ 4:00 pm

If you lost the original workouts and don’t understand some of the workout terms or abbreviations, or have any questions, contact me at:
775-0122 (home) 510-0140 (cell) or
rbuhrley@dsdmail.net