High school cross country starts quickly, so use those early races to get into shape. Continue to build speed. 300 Mile athletes add a Saturday run.

Monday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

 

Wednesday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warm up; 8 hill repeats (run 200 yards uphill, turn, jog downhill to the start. Repeat 7 more times, no rests); on the flat at the bottom of the hill, try for 8x150 yards as easy strideouts, jogging back to the start, no rest between; 1-mile easy cool down. Or, if a race happens on Thursday and Saturday, finish up with the 10x150 yards and then do your 1-mile easy cool down.

Friday: Warm up; 6-mile run (400 Mile: 5 miles/300 Mile: 3 miles); 8x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Easy 3-mile run or a walk.
Sunday: Easy 11-mile run on grass or dirt with friends (400 Mile: 8 miles/300 Mile: 7 miles).

Week 12 Totals: 500 Mile-53 miles; 400 Mile-37 miles; 300 Mile-29 miles
Mo. 2 Total (To Date): 500 Mile-199 (483) miles; 400 Mile-136 (383.5) miles; 300 Mile-116 (317.5) miles