LSSU Summer workouts Mens Cross Country 2012

Week 5: Week of June 11th to June 17th

Monday: Group 1: 11 miles or 77minutes Group 2: 8 miles or 56 minutes All: 40 walking lunges, 40 standing quats, 125 push-ups, 5x1minute of situps Tuesday: Group 1: 10 miles or 70 minutes Group 2: 7 miles or 49 minutes All: 4x150m strides on grass (park, soccer fieldetc), 125 push-ups, 5x1minute of situps. Wednesday: Group 1: 11 miles or 77minutes Group 2: 8 miles or 56 minutes All: 40 walking lunges, 40 standing quats, 125 push-ups, 5x1minute of situps Thursday: Group 1: 10 miles or 70 minutes Group 2: 7 miles or 49 minutes All: 4x150m strides on grass (park, soccer fieldetc), 125 push-ups, 5x1minute of situps. Friday: Group 1: 11 miles or 77minutes Group 2: 8 miles or 56 minutes All: 40 walking lunges, 40 standing quats, 125 push-ups, 5x1minute of situps Saturday: Group 1: Longer run 16 miles or 112 minutes Group 2: 12 miles or 84 minutes All: 125 push-ups, 5x1minute of situps Sunday: Group 1: 10 miles or 70 minutes Group 2: cross train All: 40 walking lunges, 40 standing quats, 125 push-ups, 5x1minute of situps or Cross train for 60 to 90minutes (bike, swimetc) Total mileage for the week: 69 to 77 miles Group 1 Total mileage for the week: to 50 miles Group 2

LSSU Summer workouts Mens Cross Country 2012

Week 6: Week of June 18th to June 24th

Monday: Group 1: 11 miles or 77minutes Group 2: 8 miles or 56 minutes All: 40 walking lunges, 40 standing quats, 125 push-ups, 5x1minute of situps Tuesday: Group 1: 11 miles or 77minutes Group 2: 8 miles or 56 minutes All: 4x150m strides on grass (park, soccer fieldetc), 125 push-ups, 5x1minute of situps. Wednesday: Group 1: 11 miles or 77minutes Group 2: 8 miles or 56 minutes All: 40 walking lunges, 40 standing quats, 125 push-ups, 5x1minute of situps Thursday: Group 1: 11 miles or 77minutes Group 2: 8 miles or 56 minutes All: 4x150m strides on grass (park, soccer fieldetc), 125 push-ups, 5x1minute of situps. Friday: Group 1: 11 miles or 77minutes Group 2: 8 miles or 56 minutes All: 40 walking lunges, 40 standing quats, 125 push-ups, 5x1minute of situps Saturday: Group 1: Longer run 16 miles or 112 minutes Group 2: 13 miles or 91 minutes All: 125 push-ups, 5x1minute of situps Sunday: Group 1: 10 miles or 70 minutes Group 2: cross train All: 40 walking lunges, 40 standing quats, 125 push-ups, 5x1minute of situps or Cross train for 60 to 90minutes (bike, swimetc) Total mileage for the week: 71 to 79 miles Group 1 Total mileage for the week: to 53 miles Group 2

LSSU Summer workouts Mens Cross Country 2012

Week 7: Week of June 25th to July 1st

Monday: Group 1: 12 miles or 84minutes Group 2: 9 miles or 63 minutes All: 40 walking lunges, 40 standing quats, 125 push-ups, 5x1minute of situps Tuesday: Group 1: 11 miles or 77minutes Group 2: 8 miles or 56 minutes All: 4x150m strides on grass (park, soccer fieldetc), 125 push-ups, 5x1minute of situps. Wednesday: Group 1: 12 miles or 84minutes Group 2: 9 miles or 63 minutes All: 40 walking lunges, 40 standing quats, 125 push-ups, 5x1minute of situps Thursday: Group 1: 11 miles or 77minutes Group 2: 8 miles or 56 minutes All: 4x150m strides on grass (park, soccer fieldetc), 125 push-ups, 5x1minute of situps. Friday: Group 1: 12 miles or 84minutes Group 2: 9 miles or 63 minutes All: 40 walking lunges, 40 standing quats, 125 push-ups, 5x1minute of situps Saturday: Group 1: Longer run 17 miles or 119 minutes Group 2: 14 miles or 98 minutes All: 125 push-ups, 5x1minute of situps Sunday: Group 1: 10 miles or 70 minutes Group 2: cross train All: 40 walking lunges, 40 standing quats, 125 push-ups, 5x1minute of situps or Cross train for 60 to 90minutes (bike, swimetc) Total mileage for the week: 75 to 84 miles Group 1 Total mileage for the week: to 57 miles Group 2

LSSU Summer workouts Mens Cross Country 2012

Week 8: Week of July 2nd to July 8th (Please note the increases in lunges, squats, and push-ups)
Monday: Group 1: 12 miles or 84minutes Group 2: 10 miles or 70 minutes All: 50 walking lunges, 50 standing squats, 150 push-ups, 5x1minute of situps Tuesday: Group 1: 11 miles or 77minutes Group 2: 8 miles or 56 minutes All: 4x150m strides on grass (park, soccer fieldetc), 150 push-ups, 5x1minute of situps. Wednesday: Group 1: 12 miles or 84minutes Group 2: 10 miles or 70 minutes All: 50 walking lunges, 50 standing quats, 150 push-ups, 5x1minute of situps Thursday: Group 1: 11 miles or 77minutes Group 2: 8 miles or 56 minutes All: 4x150m strides on grass (park, soccer fieldetc), 150 push-ups, 5x1minute of situps. Friday: Group 1: 12 miles or 84minutes Group 2: 10 miles or 70 minutes All: 50 walking lunges, 50 standing quats, 150 push-ups, 5x1minute of situps Saturday: Group 1: Longer run 18 miles or 126 minutes Group 2: 14 miles or 98 minutes All: 150 push-ups, 5x1minute of situps Sunday: Group 1: 11 miles or 77 minutes Group 2: cross train All: 50 walking lunges, 50 standing quats, 150 push-ups, 5x1minute of situps or Cross train for 60 to 90minutes (bike, swimetc) Total mileage for the week: 77 to 86 miles Group 1 Total mileage for the week: to 60 miles Group 2