For Mepham Cross Country, September races serve as developmental meets. This month, the emphasis is placed on the training. Maintaining mileage, effort based training and quality over quantity as we gear up for the more important races later in the season. This is a tentative plan on how we approach September: Monday 9/3: Varsity - 1-hour; JV/Frosh - 30-45 minutes Tuesday 9/4: Workout: 2-mile warm-up/dynamic stretches and drills/2 sets of 5 x 200 (30-seconds recovery durin

Monday, August 27: 1-mile time trial, followed by a light run. Tuesday, August 28: Workout: 6 x 40-seconds fast w/3:00 recovery after each Wednesday, August 29: Frosh/JV: 30-minutes easy; Varsity - 1-hour Thursday, August 30: 2-mile warm-up/8-10 x Flying 30s/4-mile run after. Friday, August 31: 30-minutes easy Saturday, September 1: Frosh/JV - 30-minutes; Varisty - Long run (20-minutes at tempo pace in the middle). Sunday, September 2: Active Recovery