Weekend Workouts

Fern Creek Cross Country Workout Plan 9/7 – 9/10

Friday, September 7^th

Varsity Group – Run out 20 minutes easy, BACK in 17 minutes or less (tempo).  4 Strides, Stretch.

JV Guys Group – Run out 15 minutes easy, BACK in 13 minutes or less (tempo). 4 Strides, Stretch.

Girls Group – Run out 12 minutes easy, BACK in 10 minutes or less (tempo).  4 Strides, Stretch.

Saturday, September 8^th

Varsity Group – 50-60 minute long run.  General Strength and Stretch.

JV Guys Group – 40-45 minute long run.  General Strength and Stretch.

Girls Group – 30 minute long run (jog).  General Strength and Stretch.

Sunday, September 9^th

Recovery Day!  If you feel up for it, do 2-4 miles.  If not, take a day off and cross train or rest/recover.

Monday, September 10^th

Normal Practice!