Listed below is a General Fitness Program for you to follow to prepare you for the upcoming XC Training Camp starting July 19th. If you feel you are ready to run with the other girls on the team, we will start with the returning runners on July 12th. You are more than welcome to join us for a run. You should be able to run 3 to 4 miles when you report to summer camp. You can also contact me anytime by email for any help or advise.
Thanks,
Coach Medellin
Sunday 6/13 Rest
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Monday 6/14 2 miles 10 Push ups 30 sit ups 8 Single Leg Squats* |
Tuesday 6/15 2 or more miles Tap your toes 50 times |
Wed 6/16 2 miles 10 Push ups 30 sit ups 8 Single Leg Squats* |
Thursday 6/17 Swim or Ride a Bike Tap your toes 50 times
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Friday 6/18 2 miles 10 Push ups 30 sit ups 8 Single Leg Squats* |
Saturday 6/19 10 Leg lifts** 10 Push ups 30 sit ups Play Basketball or Soccer, Swim |
Rest |
Monday 6/21 2 miles 10 Push ups 35 sit ups 10 Single Leg Squats* |
Tuesday 6/22 3 miles Tap your toes 50 times
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Wed 6/23 2 miles 10 x 100 meters fast |
Thursday 6/24 3 miles Skip for 4 x 50 meters lift your knee's high! Tap your toes 50 times |
Friday 6/25 Rest |
Saturday 6/26 3.5 miles Tap your toes 50 times |
Rest |
Monday 6/28 2 miles 15 Push ups 40 sit ups 12 Single Leg Squats* |
Tuesday 6/29 3 miles Tap your toes 60 times |
Wed 6/30 2 miles 10 x 100 meters fast 1 mile warm down |
Thursday 7/1 3 miles Skip for 4 x 50 meters. Lift those knee's! |
Friday 7/2 Rest |
Saturday 7/3 3.5 miles Tap your toes 50 times |
Rest & Relax |
Monday 7/5 3 miles 20 Push ups 40 Sit ups 12 Single Leg Squats* |
Tuesday 7/6 3 miles Tap your toes 65 times |
Wed 7/7 2 miles 5 x 200 meters fast 1 mile warm down |
Thursday 7/8 3 miles Skip for 6 x 50 meters Tap your toes 50 times |
Friday 7/9 2.5 miles |
Saturday 7/10 4 miles Tap your toes 50 times |
Rest & Relax |
Monday 7/12 3 miles 20 Push ups 40 Sit ups 14 Single Leg Squats* |
Tuesday 7/13 3 miles Tap your toes 65 times
|
Tuesday 7/14 3 miles 20 push ups 40 sit ups
|
Thursday 7/15 3 miles Skip for 6 x 50 meters |
Friday 7/16 2.5 miles |
Saturday 7/17 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.