Mepham XC September Training

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 during the set and 8-minutes recovery between the sets) 1-mile cool-down.

Wednesday 9/5: Varsity - 2-mile warm-up/dynamic stretches and drills/3-mile run at Tempo pace; JV/Frosh - 45-minutes`

Thursday 9/6: Varsity - 1-hour run; JV/Frosh - 30-minutes; Balance and barefoot walks (injury preventive exercises) then 4 x 100-yard strides

Friday 9/7: 2-mile warm-up/dynamic stretches and drills/10 x Flying 30s/30-minute run

Saturday 9/8: Workout: 2-mile warm-up/dynamic stretches and drills

Frosh - 6 x 200 (200 jog recovery after each)

JV/Varsity - 3 sets of 4 x 300 @ 5k goal race pace (100-meter recovery jog during the set/400-meter recovery jog after each set)

1-mile cool-down for both groups

Sunday 9/9: Off/Active Recovery

Monday 9/10: Frosh - 30-minutes/JV - 45-minutes/Varsity - Long run (25% weekly mileage)

Balance and barefoot walks (injury preventive exercises) then 4 x 100-yard strides

Tuesday 9/11: Frosh/JV - 45-minutes; Varsity - 1-hour

Balance and barefoot walks (injury preventive exercises) then 4 x 100-yard strides

Wednesday 9/12: 2-mile warm-up/dynamic stretches and drills/10 x Flying 30s/30-minute run

Thursday 9/13: Season Opener - League Meet 1 at Bethpage State Park

Friday 9/14: 30-minute shake out jog/Balance and barefoot walks (injury preventive exercises) then 4 x 100-yard strides

Saturday 9/15: Workout: 2-mile warm-up/dynamic stretches and drills

Frosh: "Tedious 2" - 8-laps on the track (laps 1,3,5,7 - jog turn/surge straightaways/laps 2,4,6,8 - jog turn/surge 300 meters)

JV: "Friendly 3" - Same as Tedious 2 but maintained for 12-laps

Varsity: 600-500-400-300-200 (3-minutes recovery between each)

1-mile cool-down for all groups

Sunday 9/16: Off

Monday 9/17: JV/Frosh - 40-minutes; Varsity - 1-hour; Balance and barefoot walks (injury preventive exercises) then 4 x 100-yard strides

Tuesday 9/18: Workout: 2-mile warm-up/dynamic stretches and drills

JV/Varsity - 3 sets of 4 x 300 @ 5k goal race pace (100-meter recovery jog during the set/400-meter recovery jog after each set) Frosh will run every other interval w/the JV/Varsity while taking the next interval off.

1-mile cool-down for both groups

Wednesday 9/19: 30-minute easy run then Balance and barefoot walks (injury preventive exercises) then 4 x 100-yard strides

Thursday 9/20: League Meet 2 at Bethpage State Park

Friday 9/21: 30-minute easy run then Balance and barefoot walks (injury preventive exercises) then 4 x 100-yard strides

Saturday 9/22: Workout: 2-mile warm-up/dynamic stretches and drills

Frosh: "Tedious 2" - 8-laps on the track (laps 1,3,5,7 - jog turn/surge straightaways/laps 2,4,6,8 - jog turn/surge 300 meters)

JV: "Friendly 3" - Same as Tedious 2 but maintained for 12-laps

Varsity: 2 sets of 5 x 200 (30-seconds recovery during the set and 8-minutes recovery between the sets)

1-mile cool-down for all groups.

Sunday 9/23: Off/Active Recovery

Monday 9/24: League Meet 3 at Bethpage State Park

Tuesday 9/25: JV/Frosh: 30-minutes; Varsity - 1-hour; Balance and barefoot walks (injury preventive exercises) then 4 x 100-yard strides

Wednesday 9/26: Workout: 2-mile warm-up/dynamic stretches and drills

Frosh: "Tedious 2" - 8-laps on the track (laps 1,3,5,7 - jog turn/surge straightaways/laps 2,4,6,8 - jog turn/surge 300 meters)

JV: "Friendly 3" - Same as Tedious 2 but maintained for 12-laps

Varsity - 3 sets of 4 x 300 @ 5k goal race pace (100-meter recovery jog during the set/400-meter recovery jog after each set)

Thursday 9/27: JV/Frosh - 30-minutes; Varsity - 45-minutes; Balance and barefoot walks (injury preventive exercises) then 4 x 100-yard strides

Friday 9/28: JV/Frosh - 20-minutes; Varsity - 30-minutes; Balance and barefoot walks (injury preventive exercises) then 4 x 100-yard strides

Saturday 9/29: Suffolk Coaches Invitational at Sunken Meadow State Park

Sunday 9/30: JV/Frosh - Active Recovery; Varsity - Long Run

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