LSSU Summer workouts Mens Cross Country 2011

Week 5: Week of June 20th to June 26th

Monday: Group 1: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups, 5x1minute of situps Tuesday: Group 1: 10 miles or 70minutes, 4x150m strides on grass (park, soccer fieldetc), 150 push-ups, 5x1minute of situps. Wednesday: Group 1: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups, 5x1minute of situps Thursday: Group 1: 10 miles or 70minutes, 4x150m strides on grass (park, soccer fieldetc), 150 push-ups, 5x1minute of situps. Friday: Group 1: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups, 5x1minute of situps Saturday: Group 1: Longer run 15 miles or 105 minutes, 150 push-ups, 5x1minute of situps Sunday: Cross train for 60 to 70minutes (bike, swimetc) Total mileage for the week: 68 miles

LSSU Summer workouts Mens Cross Country 2011

Week 6: Week of June 27th to July 3rd Monday: Group 1: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups, 5x1minute of situps Tuesday: Group 1: 10 miles or 70minutes, 4x150m strides on grass (park, soccer fieldetc), 150 push-ups, 5x1minute of situps. Wednesday: Group 1: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups, 5x1minute of situps Thursday: Group 1: 10 miles or 70minutes, 4x150m strides on grass (park, soccer fieldetc), 150 push-ups, 5x1minute of situps. Friday: Group 1: 10 miles or 70minutes, 50 walking lunges, 50 standing quats, 150 push-ups, 5x1minute of situps Saturday: Group 1: Longer run 16 miles or 112 minutes, 150 push-ups, 5x1minute of situps Sunday: Group 1: 7 miles or 49 minutes, 150 push-ups, 5x1minute of situps

Total mileage for the week: 75 miles *Notes: please note to begin increasing mileage add a 7th run per week if healthy. If not continue to cross train on Sundays.

LSSU Summer workouts Mens Cross Country 2011

Week 7: Week of July 4th to July 10th Monday: Group 1: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups, 5x1minute of situps Tuesday: Group 1: 11 miles or 77minutes, 4x150m strides on grass (park, soccer fieldetc), 150 push-ups, 5x1minute of situps. Wednesday: Group 1: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups, 5x1minute of situps Thursday: Group 1: 11 miles or 77minutes, 4x150m strides on grass (park, soccer fieldetc), 150 push-ups, 5x1minute of situps. Friday: Group 1: 11 miles or 77minutes, 50 walking lunges, 50 standing quats, 150 push-ups, 5x1minute of situps Saturday: Group 1: Longer run 16 miles or 112 minutes, 150 push-ups, 5x1minute of situps Sunday: Group 1: 7 miles or 49 minutes, 150 push-ups, 5x1minute of situps

Total mileage for the week: 78 miles *Notes: please note to begin increasing mileage add a 7th run per week if healthy. If not continue to cross train on Sundays.