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    MileSplit XC Training Weeks 5-8

    Uploaded by

    Brianne Dyer
    The prep for cross-country greatness starts now with MileSplit's official 5K training program brought to you by Olympic coach Ryan Ponsonby. Check out weeks 5-8 now.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    MileSplit XC Training Weeks 5-8

    Uploaded by

    Brianne Dyer
    5K views1 page
    The prep for cross-country greatness starts now with MileSplit's official 5K training program brought to you by Olympic coach Ryan Ponsonby. Check out weeks 5-8 now.

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    © © All Rights Reserved

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    The prep for cross-country greatness starts now with MileSplit's official 5K training program brought to you by Olympic coach Ryan Ponsonby. Check out weeks 5-8 now.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    5K views1 page

    MileSplit XC Training Weeks 5-8

    Uploaded by

    Brianne Dyer
    The prep for cross-country greatness starts now with MileSplit's official 5K training program brought to you by Olympic coach Ryan Ponsonby. Check out weeks 5-8 now.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    Coach Ponsonbys Summer Training - High School XC (5km) Week 5-8

    www.coachponsonby.com
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday Coachs Notes
    Week 5 Easy Running Easy Running, Easy Running Easy Running
    Long intervals run Easy Running or Long Run this Week 5: Your mileage should now be close to
    10-12 Hill Strides with breaks like XT should be your weekly mileage goal for the season. We
    @ 100-120m this: light warm 20-22% of your introduce hill strides to build leg strength and
    (walk/jog down) up run,10mins goal mileage for to develop running form. Fridays workout is
    tempo pace, the week designed to (re)introduce you to tempo
    3mins easy, running. Your tempo pace should be hard but
    10mins tempo controlled. This workout is best done with
    pace, 3mins easy, teammates. No racing! Continue to incorporate
    4mins tempo XT on time, 30-60mins. If you need to take a
    Daily Total ______ pace, 10mins day o in order to achieve your weekly mileage
    easy goal, do so on an easy running day.
    Weekly Total ____ DT_____ WT_____ DT_____ WT_____ DT_____ WT_____ DT_____ WT_____ DT_____ WT_____ DT_____ WT_____
    Week 6 Easy Running Easy Running, Medium Long Easy Running Warm Up run Easy Running or Long Run this Week 6: We introduce sprint drills and dynamic
    followed by sprint 10-12 Strides on Run followed by then do 10x Rest should be flexibility exercises this week. You should
    drills and grass or trail @ dynamic flexibility repeat hills @ 20-22% of your spend about 15-30mins doing these to develop
    dynamic flexibility 100-120m (walk/ exercises 250-300m (slow goal mileage for flexibility and strength. For the hill workout on
    exercises jog down) jog down) then a the week Friday you should finish each hill repeat on a
    light warm down flat surface. Focus on good running form by
    run using your arms and driving up the hill.
    DT_____ WT_____ DT_____ WT_____ DT_____ WT_____ DT_____ WT_____ DT_____ WT_____ DT_____ WT_____ DT_____ WT_____
    Week 7 Easy Running Easy Running, Medium Long Easy Running Tempo Run of Easy Running or Long Run this Week 7: The Tempo workout on Friday should
    followed by sprint 12-16 Hill Strides Run followed by 20-22mins XT should be be at a pace that you can maintain for the
    drills and @ 100-120m dynamic flexibility 20-24% of your entire duration of the workout. The pacing is
    dynamic flexibility (walk/jog down) exercises goal mileage for similar to the Friday workout in Week 5.
    exercises the week

    DT_____ WT_____ DT_____ WT_____ DT_____ WT_____ DT_____ WT_____ DT_____ WT_____ DT_____ WT_____ DT_____ WT_____
    Week 8 Easy Running Easy Running Medium Long Easy Running Warm Up run Easy Running or Long Run this Week 8: The repeat hills on Friday can be
    followed by sprint Post Run do Run followed by then do 12x Rest should be longer than the hills in week 6 and can be a
    drills and 12-16 Strides on dynamic flexibility repeat hills @ 20-24% of your little faster in pace.
    dynamic flexibility grass or trail @ exercises 250-400m (slow goal mileage for
    exercises 100-120m (walk/ jog down) then a the week
    jog down) light warm down
    run

    DT_____ WT_____ DT_____ WT_____ DT_____ WT_____ DT_____ WT_____ DT_____ WT_____ DT_____ WT_____ DT_____ WT_____

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