Listed below is a General Fitness Program for you to follow to prepare you for the upcoming XC Training Camp starting July 13th. You should be able to run 3 to 4 miles when you report to summer camp.
Sunday 6/7 Rest
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Monday 6/8 2 miles 10 Push ups 30 sit ups 8 Single Leg Squats* |
Tuesday 6/9 2 or more miles Tap your toes 50 times |
Wed 6/10 2 miles 10 Push ups 30 sit ups 8 Single Leg Squats* |
Thursday 6/11 Swim or Ride a Bike Tap your toes 50 times
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Friday 6/12 2 miles 10 Push ups 30 sit ups 8 Single Leg Squats* |
Saturday 6/13 10 Leg lifts** 10 Push ups 30 sit ups Play Basketball or Soccer, Swim |
Rest |
Monday 6/15 2 miles 10 Push ups 35 sit ups 10 Single Leg Squats* |
Tuesday 6/16 3 miles Tap your toes 50 times
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Wed 6/17 2 miles 10 x 100 meters fast |
Thursday 6/18 3 miles Skip for 4 x 50 meters lift your knee's high! Tap your toes 50 times |
Friday 6/19 Rest |
Saturday 6/20 3.5 miles Tap your toes 50 times |
Rest |
Monday 6/22 2 miles 15 Push ups 40 sit ups 12 Single Leg Squats* |
Tuesday 6/23 3 miles Tap your toes 60 times |
Wed 6/24 2 miles 10 x 100 meters fast 1 mile warm down |
Thursday 6/25 3 miles Skip for 4 x 50 meters. Lift those knee's! |
Friday 6/26 Rest |
Saturday 6/27 3.5 miles Tap your toes 50 times |
Rest & Relax |
Monday 6/29 3 miles 20 Push ups 40 Sit ups 12 Single Leg Squats* |
Tuesday 6/30 3 miles Tap your toes 65 times |
Wed 7/1 2 miles 5 x 200 meters fast 1 mile warm down |
Thursday 7/2 3 miles Skip for 6 x 50 meters Tap your toes 50 times |
Friday 7/3 2.5 miles |
Saturday 7/4 4 miles Tap your toes 50 times |
Rest & Relax |
Monday 7/6 3 miles 20 Push ups 40 Sit ups 14 Single Leg Squats* |
Tuesday 7/7 3 miles Tap your toes 65 times
|
Tuesday 7/8 3 miles 20 push ups 40 sit ups
|
Thursday 7/9 3 miles Skip for 6 x 50 meters |
Friday 7/10 2.5 miles |
Saturday 7/11 4 miles Tap your toes 50 times |
**Leg Lifts-Lay on your back, head back slowly pick up your legs and hold for 20 seconds 6 inches off the ground.