Listed below is a General Fitness Program for you to follow to prepare you for the upcoming XC Training Camp starting July 11th. You should be able to run 2 to 3 miles when you report to summer camp.
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Sunday 6/5 Rest
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Monday 6/6 2 miles 10 Push ups 30 sit ups 8 Squats* |
Tuesday 6/7 2 or more miles Tap your toes 50 times |
Wed 6/8 2 miles 10 Push ups 30 sit ups 8 Squats* |
Thursday 6/9 Swim or Ride a Bike Tap your toes 50 times
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Friday 6/10 2 miles 10 Push ups 30 sit ups 8 Squats* |
Saturday 6/11 10 Leg lifts** 10 Push ups 30 sit ups Play Basketball or Soccer, Swim |
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Rest |
Monday 6/13 2 miles 10 Push ups 35 sit ups 10 Squats* |
Tuesday 6/14 2 miles Tap your toes 50 times
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Wed 6/15 2 miles 10 x 100 meters fast |
Thursday 6/16 2 miles Skip for 4 x 50 meters lift your knee's high! Tap your toes 50 times |
Friday 6/17 Rest |
Saturday 6/18 3 miles Tap your toes 50 times |
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Rest |
Monday 6/20 2 miles 15 Push ups 40 sit ups 12 Squats* |
Tuesday 6/21 2 miles Tap your toes 60 times |
Wed 6/22 2 miles 10 x 100 meters fast 1 mile warm down |
Thursday 6/23 2 miles Skip for 4 x 50 meters. Lift those knee's! |
Friday 6/24 Rest |
Saturday 6/25 3 miles Tap your toes 50 times |
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Rest & Relax |
Monday 6/27 2 miles 20 Push ups 40 Sit ups 12 Squats* |
Tuesday 6/28 2 miles Tap your toes 65 times |
Wed 6/29 2 miles 5 x 200 meters fast 1 mile warm down |
Thursday 6/30 3 miles Skip for 6 x 50 meters Tap your toes 50 times |
Friday 7/1 2 miles |
Saturday 7/2 3 miles Tap your toes 50 times |
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Rest & Relax |
Monday 7/4 2 miles 20 Push ups 40 Sit ups 14 Squats* |
Tuesday 7/5 2 miles Tap your toes 65 times
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Wednesday 7/6 3 miles 20 push ups 40 sit ups
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Thursday 7/7 2 miles Skip for 6 x 50 meters |
Friday 7/8 2.5 miles |
Saturday 7/9 3 miles Tap your toes 50 times |