🏃 Training 2025-2026 · May 26 – 24, 2026

Season Archive  ·  51 weeks  ·  Expand All  |  Collapse All

Week 1 ST. XAVIER XC SUMMER TRAINING Week 1: May 26 - June 1, 2025  WHITE 18 miles GREEN 22 miles GOLD 28 miles FRESHMAN Off Season ▼
WHITE 18 milesGREEN 22 milesGOLD 28 milesFRESHMAN Off Season
MONDAY, MAY 26
Group PreRunPost
White Foot Drills + Awesomizer3 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 15min)2-4 strides @ 5k
Green Foot Drills + Awesomizer4 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 15min)2-4 strides @ 5k
Gold Foot Drills + Awesomizer5 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 15min)2-4 strides @ 5k
Freshman Training begins Week 4 (June 16) — Focus on spring sport recovery
TUESDAY, MAY 27
Group PreRunPost
White Dynamic Warmup3 miles easy
Green Dynamic Warmup3.5 miles easy
Gold Dynamic Warmup4 miles easy
Freshman Training begins Week 4 (June 16) — Focus on spring sport recovery
WEDNESDAY, MAY 28
Group PreRunPost
White Foot Drills2 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 15min)Fast Finish
Green Foot Drills3 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 15min)Fast Finish
Gold Foot Drills4 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 15min)Fast Finish
Freshman Training begins Week 4 (June 16) — Focus on spring sport recovery
THURSDAY, MAY 29
Group PreRunPost
White Dynamic Warmup3 miles easy
Green Dynamic Warmup4 miles easy
Gold Dynamic Warmup5 miles easy
Freshman Training begins Week 4 (June 16) — Focus on spring sport recovery
FRIDAY, MAY 30
Group PreRunPost
White —3 miles easyFast Finish
Green —3 miles easyFast Finish
Gold —3.5 miles easyFast Finish
Freshman Training begins Week 4 (June 16) — Focus on spring sport recovery
SATURDAY, MAY 31
Group PreRunPost
White Dynamic WarmupLONG RUN: 4 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 20min)
Green Dynamic WarmupLONG RUN: 4.5 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 20min)
Gold Dynamic WarmupLONG RUN: 6.5 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 20min)
Freshman Training begins Week 4 (June 16) — Focus on spring sport recovery
SUNDAY, JUNE 1
Group PreRunPost
All Groups REST DAY
Training Notes
  • Summer Launch: First week of summer training for JV/Sophomore groups. Freshmen and Varsity begin Week 4.
  • Base Building: Focus on consistent easy running with 4x20s strides @ 5k effort for neuromuscular development.
  • Surge Timing: Perform surges DURING the run in the last 15-20 minutes, not after completion.
  • Recovery Focus: Maintain normal running pace between surges - do not slow to a jog.
  • Mobility & Strength: Click the colored links to jump directly to specific post-workout routines.
  • Easy Pace: Should be conversational throughout - able to speak in full sentences.
  • Consistency Over Speed: Building the habit of daily training and proper recovery protocols.
Week 2 ST. XAVIER XC SUMMER TRAINING Week 2: June 2-8, 2025  WHITE 20 miles GREEN 25 miles GOLD 32 miles FRESHMAN Off Season ▼
WHITE 20 milesGREEN 25 milesGOLD 32 milesFRESHMAN Off Season
MONDAY, JUNE 2
Group PreRunPost
White Foot Drills + Awesomizer3 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 15min)2-4 strides @ 5k
Green Foot Drills + Awesomizer4 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 15min)2-4 strides @ 5k
Gold Foot Drills + Awesomizer5.5 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 15min)2-4 strides @ 5k
Freshman Training begins Week 4 (June 16) — Varsity recovery week 1
TUESDAY, JUNE 3
Group PreRunPost
White Dynamic WarmupFARTLEK #1 — 5min easy warmup → 5 x [1min on/4min steady] → 5min easy cooldown Total: 4 miles4-6 strides @ 5k
Green Dynamic WarmupFARTLEK #1 — 5min easy warmup → 5 x [1min on/4min steady] → 5min easy cooldown Total: 4.5 miles4-6 strides @ 5k
Gold Dynamic WarmupFARTLEK #1 — 5min easy warmup → 6 x [1min on/4min steady] → 5min easy cooldown Total: 5.5 miles4-6 strides @ 5k
Freshman Training begins Week 4 (June 16) — Varsity recovery week 1
WEDNESDAY, JUNE 4
Group PreRunPost
White Foot Drills3 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 15min)Fast Finish
Green Foot Drills3.5 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 15min)Fast Finish
Gold Foot Drills5 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 15min)Fast Finish
Freshman Training begins Week 4 (June 16) — Varsity recovery week 1
THURSDAY, JUNE 5
Group PreRunPost
White Dynamic Warmup3 miles easy
Green Dynamic Warmup4 miles easy
Gold Dynamic Warmup5 miles easy
Freshman Training begins Week 4 (June 16) — Varsity recovery week 1
FRIDAY, JUNE 6
Group PreRunPost
White —2.5 miles easyFast Finish
Green —3 miles easyFast Finish
Gold —3.5 miles easyFast Finish
Freshman Training begins Week 4 (June 16) — Varsity recovery week 1
SATURDAY, JUNE 7
Group PreRunPost
White Dynamic WarmupLONG RUN: 4.5 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 20min)
Green Dynamic WarmupLONG RUN: 5.5 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 20min)
Gold Dynamic WarmupLONG RUN: 7.5 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 20min)
Freshman Training begins Week 4 (June 16) — Varsity recovery week 1
SUNDAY, JUNE 8
Group PreRunPost
All Groups REST DAY
Training Notes
  • First Fartlek Workouts: Introduction to speed play with 1min on/4min steady. Focus on running by feel, not pace.
  • "On" vs "Steady": "On" = slightly faster than 5k pace; "Steady" = faster than easy but controlled.
  • Fartlek Execution: Keep the "steady" portions truly steady - don't slow to easy pace between intervals.
  • Surge Consistency: Continue 4x20s strides @ 5k effort. Perform during the run, not after.
  • Volume Progression: Modest increases across all groups. Focus on consistency and adaptation.
  • Mobility & Strength: Click the colored links to jump directly to specific post-workout routines.
  • Learning Phase: Athletes may need 2-3 attempts to dial in proper fartlek execution - this is normal.
Week 3 ST. XAVIER XC SUMMER TRAINING Week 3: June 9-15, 2025  WHITE 22 miles GREEN 28 miles GOLD 36 miles FRESHMAN Off Season ▼
WHITE 22 milesGREEN 28 milesGOLD 36 milesFRESHMAN Off Season
MONDAY, JUNE 9
Group PreRunPost
White Foot Drills + Awesomizer3.5 miles easy — (with 5 surges x 20 seconds @ 5k effort in last 15min)2-4 strides @ 5k
Green Foot Drills + Awesomizer4.5 miles easy — (with 5 surges x 20 seconds @ 5k effort in last 15min)2-4 strides @ 5k
Gold Foot Drills + Awesomizer6 miles easy — (with 5 surges x 20 seconds @ 5k effort in last 15min)2-4 strides @ 5k
Freshman Training begins Week 4 (June 16) — Varsity recovery week 2
TUESDAY, JUNE 10
Group PreRunPost
White Dynamic WarmupPROGRESSION #1 — 5min easy warmup → 10min steady → 5min faster → 5min easy cooldown Total: 3.5 miles4-6 strides @ 5k
Green Dynamic WarmupPROGRESSION #1 — 5min easy warmup → 10min steady → 5min faster → 5min easy cooldown Total: 4 miles4-6 strides @ 5k
Gold Dynamic WarmupPROGRESSION #1 — 5min easy warmup → 15min steady → 10min faster → 5min easy cooldown Total: 6 miles4-6 strides @ 5k
Freshman Training begins Week 4 (June 16) — Varsity recovery week 2
WEDNESDAY, JUNE 11
Group PreRunPost
White Foot Drills3 miles easy — (with 5 surges x 20 seconds @ 5k effort in last 15min)Fast Finish
Green Foot Drills4 miles easy — (with 5 surges x 20 seconds @ 5k effort in last 15min)Fast Finish
Gold Foot Drills5.5 miles easy — (with 5 surges x 20 seconds @ 5k effort in last 15min)Fast Finish
Freshman Training begins Week 4 (June 16) — Varsity recovery week 2
THURSDAY, JUNE 12
Group PreRunPost
White Dynamic Warmup4 miles easy
Green Dynamic Warmup5 miles easy
Gold Dynamic Warmup5.5 miles easy
Freshman Training begins Week 4 (June 16) — Varsity recovery week 2
FRIDAY, JUNE 13
Group PreRunPost
White —2 miles easyFast Finish
Green —3 miles easyFast Finish
Gold —4 miles easyFast Finish
Freshman Training begins Week 4 (June 16) — Varsity recovery week 2
SATURDAY, JUNE 14
Group PreRunPost
White Dynamic WarmupLONG RUN: 5 miles easy — (with 5 surges x 20 seconds @ 5k effort in last 20min)
Green Dynamic WarmupLONG RUN: 6 miles easy — (with 5 surges x 20 seconds @ 5k effort in last 20min)
Gold Dynamic WarmupLONG RUN: 9 miles easy — (with 5 surges x 20 seconds @ 5k effort in last 20min)
Freshman Training begins Week 4 (June 16) — Varsity recovery week 2
SUNDAY, JUNE 15
Group PreRunPost
All Groups REST DAY
Training Notes
  • Progression Runs Introduced: First taste of building pace throughout a workout. Key principle: "faster but controlled."
  • Progression Guidelines: Start steady, gradually increase pace. Final segment should NOT be race effort.
  • Surge Progression: Now 5x20s strides @ 5k effort for White/Green/Gold groups (up from 4x20s).
  • Running by Feel: Both fartlek and progression runs emphasize learning to gauge effort without relying on pace.
  • Recovery Principle: Athletes should finish saying "I could have run 2-3 more minutes" after progressions.
  • Mobility & Strength: Click the colored links to jump directly to specific post-workout routines.
  • Volume Increases: Steady mileage growth continues. Focus on consistency and proper effort levels.
Week 4 ST. XAVIER XC SUMMER TRAINING Week 4: June 16-22, 2025  GOLD 40 miles GREEN 31 miles WHITE 24 miles FRESHMAN 12 miles ▼
GOLD 40 milesGREEN 31 milesWHITE 24 milesFRESHMAN 12 miles
MONDAY, JUNE 16
Group PreRunPost
Gold Foot Drills + Awesomizer7 miles easy — (with 5 surges x 20 seconds @ 5k effort in last 15min)2-4 strides @ 5k
Green Foot Drills + Awesomizer5 miles easy — (with 5 surges x 20 seconds @ 5k effort in last 15min)2-4 strides @ 5k
White Foot Drills + Awesomizer4 miles easy — (with 5 surges x 20 seconds @ 5k effort in last 15min)2-4 strides @ 5k
Freshman Foot Drills + Awesomizer2 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 15min)2-4 strides @ 5k
TUESDAY, JUNE 17
Group PreRunPost
Gold Dynamic WarmupFARTLEK #2 — 5min easy warmup → 5 x [2min on/3min steady] → 5min easy cooldown Total: 6.5 miles4-6 strides @ 5k
Green Dynamic WarmupFARTLEK #2 — 5min easy warmup → 4 x [2min on/3min steady] → 5min easy cooldown Total: 5 miles4-6 strides @ 5k
White Dynamic WarmupFARTLEK #2 — 5min easy warmup → 4 x [2min on/3min steady] → 5min easy cooldown Total: 4 miles4-6 strides @ 5k
Freshman Dynamic WarmupINTRO TO FARTLEK — 5min easy warmup → 3 x [1min on/4min steady] → 5min easy cooldown Total: 2.5 miles4-6 strides @ 5k
WEDNESDAY, JUNE 18
Group PreRunPost
Gold Foot Drills6 miles easy — (with 5 surges x 20 seconds @ 5k effort in last 15min)Fast Finish
Green Foot Drills4.5 miles easy — (with 5 surges x 20 seconds @ 5k effort in last 15min)Fast Finish
White Foot Drills3.5 miles easy — (with 5 surges x 20 seconds @ 5k effort in last 15min)Fast Finish
Freshman Foot Drills1.5 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 15min)Fast Finish
THURSDAY, JUNE 19
Group PreRunPost
Gold Dynamic Warmup7 miles easy
Green Dynamic Warmup5 miles easy
White Dynamic Warmup4 miles easy
Freshman Dynamic Warmup2 miles easy
FRIDAY, JUNE 20
Group PreRunPost
Gold —4.5 miles easyFast Finish
Green —4 miles easyFast Finish
White —3 miles easyFast Finish
Freshman —1.5 miles easyFast Finish
SATURDAY, JUNE 21
Group PreRunPost
Gold Dynamic WarmupLONG RUN: 9.5 miles easy — (with 5 surges x 20 seconds @ 5k effort in last 20min)
Green Dynamic WarmupLONG RUN: 7 miles easy — (with 5 surges x 20 seconds @ 5k effort in last 20min)
White Dynamic WarmupLONG RUN: 5.5 miles easy — (with 5 surges x 20 seconds @ 5k effort in last 20min)
Freshman Dynamic WarmupLONG RUN: 3 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 20min)
SUNDAY, JUNE 22
Group PreRunPost
All Groups REST DAY
Training Notes
  • Freshman Integration: First week for freshman and varsity athletes. Focus on building consistency and learning the program structure.
  • Fartlek Progression: Moving to 2min on/3min steady intervals. This is more challenging than previous weeks.
  • Surge Consistency: All groups continue with 5x20s strides @ 5k effort except freshman (4x20s).
  • Mobility & Strength Links: Click on the green Mobility and red Strength buttons to jump directly to specific routines.
  • Volume Increase: All groups seeing steady mileage increases. Focus on recovery between sessions.
  • Team Building: First week with all groups training together. Encourage mentorship between upperclassmen and freshman.
Week 5 ST. XAVIER XC SUMMER TRAINING Week 5: June 23-29, 2025  WHITE 26 miles GREEN 34 miles GOLD 43 miles FRESHMAN 14 miles ▼
WHITE 26 milesGREEN 34 milesGOLD 43 milesFRESHMAN 14 miles
MONDAY, JUNE 23
Group PreRunPost
White Foot Drills + Awesomizer4 miles easy — (with 5 surges x 20 seconds @ 5k→3200m effort in last 15min)2-4 strides @ 5k
Green Foot Drills + Awesomizer5.5 miles easy — (with 5 surges x 20 seconds @ 5k→3200m effort in last 15min)2-4 strides @ 5k
Gold Foot Drills + Awesomizer7.5 miles easy — (with 5 surges x 20 seconds @ 5k→3200m effort in last 15min)2-4 strides @ 5k
Freshman Foot Drills + Awesomizer2.5 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 15min)2-4 strides @ 5k
TUESDAY, JUNE 24
Group PreRunPost
White Dynamic WarmupPROGRESSION #2 — 5min easy warmup → 10min steady → 5min faster → 5min controlled-fast → 5min easy cooldown Total: 4 miles4-6 strides @ 5k
Green Dynamic WarmupPROGRESSION #2 — 5min easy warmup → 10min steady → 5min faster → 5min controlled-fast → 5min easy cooldown Total: 5 miles4-6 strides @ 5k
Gold Dynamic WarmupPROGRESSION #2 — 5min easy warmup → 15min steady → 10min faster → 5min controlled-fast → 5min easy cooldown Total: 7 miles4-6 strides @ 5k
Freshman Dynamic WarmupPROGRESSION #1 — 5min easy warmup → 8min steady → 2min faster → 5min easy cooldown Total: 2.5 miles4-6 strides @ 5k
WEDNESDAY, JUNE 25 🚫
Group PreRunPost
White Foot Drills3.5 miles easy — (with 5 surges x 20 seconds @ 5k→3200m effort in last 15min)Fast Finish
Green Foot Drills5 miles easy — (with 5 surges x 20 seconds @ 5k→3200m effort in last 15min)Fast Finish
Gold Foot Drills7 miles easy — (with 5 surges x 20 seconds @ 5k→3200m effort in last 15min)Fast Finish
Freshman Foot Drills2 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 15min)Fast Finish
THURSDAY, JUNE 26 📱
Group PreRunPost
White Dynamic Warmup4.5 miles easy
Green Dynamic Warmup6 miles easy
Gold Dynamic Warmup7 miles easy
Freshman Dynamic Warmup2.5 miles easy
FRIDAY, JUNE 27 📱
Group PreRunPost
White —3 miles easyFast Finish
Green —4 miles easyFast Finish
Gold —5 miles easyFast Finish
Freshman —1.5 miles easyFast Finish
SATURDAY, JUNE 28 📱
Group PreRunPost
White Dynamic WarmupLONG RUN: 6.5 miles easy — (with 5 surges x 20 seconds @ 5k→3200m effort in last 20min)
Green Dynamic WarmupLONG RUN: 8 miles easy — (with 5 surges x 20 seconds @ 5k→3200m effort in last 20min)
Gold Dynamic WarmupLONG RUN: 9.5 miles easy — (with 5 surges x 20 seconds @ 5k→3200m effort in last 20min)
Freshman Dynamic WarmupLONG RUN: 3.5 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 20min)
SUNDAY, JUNE 29 📱
Group PreRunPost
All Groups REST DAY
Training Notes
  • Dead Period Begins: KHSAA Dead Period starts June 25. Follow schedule independently and log workouts daily!
  • Stride Progression: Now 5k→3200m effort. Start at 5k pace, gradually build to 3200m pace within each stride.
  • Progression #2: Added "controlled-fast" segment. Still not race effort - should finish with 2-3 minutes left.
  • Independent Training: Meet up with teammates when possible during dead period. Maintain accountability.
  • Communication: Use TeamApp or group messaging to check in with teammates during dead period.
  • Mobility & Strength: Click the colored links to jump directly to specific post-workout routines.
  • Volume Peak: Approaching peak summer mileage. Recovery and consistency are crucial.
Week 6 ST. XAVIER XC SUMMER TRAINING Week 6: June 30 - July 6, 2025  WHITE 28 miles GREEN 36 miles GOLD 46 miles FRESHMAN 16 miles ▼
WHITE 28 milesGREEN 36 milesGOLD 46 milesFRESHMAN 16 miles
MONDAY, JUNE 30 📱
Group PreRunPost
White Foot Drills + Awesomizer4.5 miles easy — (with 5 surges x 20 seconds @ 5k→1600m effort in last 15min)2-4 strides @ 5k
Green Foot Drills + Awesomizer6 miles easy — (with 5 surges x 20 seconds @ 5k→1600m effort in last 15min)2-4 strides @ 5k
Gold Foot Drills + Awesomizer8 miles easy — (with 5 surges x 20 seconds @ 5k→1600m effort in last 15min)2-4 strides @ 5k
Freshman Foot Drills + Awesomizer3 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 15min)2-4 strides @ 5k
TUESDAY, JULY 1 📱
Group PreRunPost
White Dynamic WarmupFARTLEK #3 — 5min easy warmup → 5 x [3min on/2min steady] → 5min easy cooldown Total: 4.5 miles4-6 strides @ 5k
Green Dynamic WarmupFARTLEK #3 — 5min easy warmup → 5 x [3min on/2min steady] → 5min easy cooldown Total: 5.5 miles4-6 strides @ 5k
Gold Dynamic WarmupFARTLEK #3 — 5min easy warmup → 6 x [3min on/2min steady] → 5min easy cooldown Total: 7.5 miles4-6 strides @ 5k
Freshman Dynamic WarmupFARTLEK #1 — 5min easy warmup → 4 x [1min on/4min steady] → 5min easy cooldown Total: 3 miles4-6 strides @ 5k
WEDNESDAY, JULY 2 📱
Group PreRunPost
White Foot Drills4 miles easy — (with 5 surges x 20 seconds @ 5k→1600m effort in last 15min)Fast Finish
Green Foot Drills5.5 miles easy — (with 5 surges x 20 seconds @ 5k→1600m effort in last 15min)Fast Finish
Gold Foot Drills7.5 miles easy — (with 5 surges x 20 seconds @ 5k→1600m effort in last 15min)Fast Finish
Freshman Foot Drills2.5 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 15min)Fast Finish
THURSDAY, JULY 3 📱
Group PreRunPost
White Dynamic Warmup5 miles easy
Green Dynamic Warmup6 miles easy
Gold Dynamic Warmup7.5 miles easy
Freshman Dynamic Warmup3 miles easy
FRIDAY, JULY 4 📱
Group PreRunPost
White —3 miles easyFast Finish
Green —4 miles easyFast Finish
Gold —5 miles easyFast Finish
Freshman —1.5 miles easyFast Finish
SATURDAY, JULY 5 📱
Group PreRunPost
White Dynamic WarmupLONG RUN: 6.5 miles easy — (with 5 surges x 20 seconds @ 5k→1600m effort in last 20min)
Green Dynamic WarmupLONG RUN: 8.5 miles easy — (with 5 surges x 20 seconds @ 5k→1600m effort in last 20min)
Gold Dynamic WarmupLONG RUN: 10.5 miles easy — (with 5 surges x 20 seconds @ 5k→1600m effort in last 20min)
Freshman Dynamic WarmupLONG RUN: 3.5 miles easy — (with 4 surges x 20 seconds @ 5k effort in last 20min)
SUNDAY, JULY 6 📱
Group PreRunPost
All Groups REST DAY
Training Notes
  • Dead Period Continues: Full week of independent training. Stay disciplined and log your workouts!
  • Fartlek #3: Progression to 3min on/2min steady intervals. This is significantly more challenging than previous fartleks.
  • Stride Evolution: Now 5k→1600m effort range. Start at 5k pace, finish closer to mile pace within each stride.
  • Peak Mileage Approaching: White hitting 28 miles, Green at 36, Gold reaching 46 miles - highest so far.
  • July 4th Flexibility: Maintain training but enjoy family time. Adapt schedule as needed for holiday.
  • Teammate Connection: Continue meeting up with training partners when possible during dead period.
  • Mental Preparation: Building mental toughness for when team training resumes July 10.
Week 7 ST. XAVIER XC SUMMER TRAINING Week 7: July 7-13, 2025  WHITE 30 miles GREEN 38 miles GOLD 48 miles FRESHMAN 18 miles ▼
WHITE 30 milesGREEN 38 milesGOLD 48 milesFRESHMAN 18 miles
MONDAY, JULY 7 📱
Group PreRunPost
White Foot Drills + Awesomizer5 miles easy — (with 6 surges x 20 seconds @ 3200m→1600m effort in last 15min)2-4 strides @ 5k
Green Foot Drills + Awesomizer6.5 miles easy — (with 6 surges x 20 seconds @ 3200m→1600m effort in last 15min)2-4 strides @ 5k
Gold Foot Drills + Awesomizer8.5 miles easy — (with 6 surges x 20 seconds @ 3200m→1600m effort in last 15min)2-4 strides @ 5k
Freshman Foot Drills + Awesomizer3 miles easy — (with 5 surges x 20 seconds @ 5k effort in last 15min)2-4 strides @ 5k
TUESDAY, JULY 8 📱
Group PreRunPost
White Dynamic WarmupPROGRESSION #3 — 5min easy warmup → 10min steady → 10min faster → 5min controlled-fast → 5min easy cooldown Total: 4.5 miles4-6 strides @ 5k
Green Dynamic WarmupPROGRESSION #3 — 5min easy warmup → 10min steady → 10min faster → 5min controlled-fast → 5min easy cooldown Total: 5.5 miles4-6 strides @ 5k
Gold Dynamic WarmupPROGRESSION #3 — 5min easy warmup → 15min steady → 15min faster → 5min controlled-fast → 5min easy cooldown Total: 7.5 miles4-6 strides @ 5k
Freshman Dynamic WarmupPROGRESSION #2 — 5min easy warmup → 8min steady → 4min faster → 5min easy cooldown Total: 3 miles4-6 strides @ 5k
WEDNESDAY, JULY 9 📱
Group PreRunPost
White Foot Drills4 miles easy — (with 6 surges x 20 seconds @ 3200m→1600m effort in last 15min)Fast Finish
Green Foot Drills5.5 miles easy — (with 6 surges x 20 seconds @ 3200m→1600m effort in last 15min)Fast Finish
Gold Foot Drills8 miles easy — (with 6 surges x 20 seconds @ 3200m→1600m effort in last 15min)Fast Finish
Freshman Foot Drills2.5 miles easy — (with 5 surges x 20 seconds @ 5k effort in last 15min)Fast Finish
THURSDAY, JULY 10 🎯
Group PreRunPost
White Dynamic Warmup5 miles easy
Green Dynamic Warmup6.5 miles easy
Gold Dynamic Warmup8 miles easy
Freshman Dynamic Warmup3.5 miles easy
FRIDAY, JULY 11
Group PreRunPost
White —3.5 miles easyFast Finish
Green —4.5 miles easyFast Finish
Gold —5.5 miles easyFast Finish
Freshman —2 miles easy — (with 5 surges x 20 seconds @ 5k effort in last 15min)Fast Finish
SATURDAY, JULY 12
Group PreRunPost
White Dynamic WarmupLONG RUN: 7.5 miles easy — (with 6 surges x 20 seconds @ 3200m→1600m effort in last 20min)
Green Dynamic WarmupLONG RUN: 9 miles easy — (with 6 surges x 20 seconds @ 3200m→1600m effort in last 20min)
Gold Dynamic WarmupLONG RUN: 10.5 miles easy — (with 6 surges x 20 seconds @ 3200m→1600m effort in last 20min)
Freshman Dynamic WarmupLONG RUN: 4 miles easy — (with 5 surges x 20 seconds @ 5k effort in last 20min)
SUNDAY, JULY 13
Group PreRunPost
All Groups REST DAY
Training Notes
  • Dead Period Ends July 9: Final three days of independent training before team reconvenes July 10.
  • Stride Evolution Complete: Advance to 6x20s @ 3200m→1600m effort. Start at 3200m pace, finish at mile pace.
  • Progression #3: Longest progression run yet with extended "faster" and "controlled-fast" segments.
  • Team Reunion: Thursday marks return to group training and coaching supervision. Celebrate completing dead period!
  • Peak Summer Mileage: White hits 30, Green reaches 38, Gold achieves 48 miles - highest of summer so far.
  • Mandatory Practice Begins: July 14 starts official mandatory practice season leading to first time trial.
  • Base Complete: Summer base building phase concludes. Next phase focuses on speed and race preparation.
Week 8 ST. XAVIER XC SUMMER TRAINING Week 8: July 14-20, 2025  FRESHMAN 20 miles WHITE 32 miles GREEN 40 miles GOLD 51 miles ▼
FRESHMAN 20 milesWHITE 32 milesGREEN 40 milesGOLD 51 miles
MONDAY, JULY 14 🚀
Group PreRunPost
Freshman Foot Drills + Awesomizer3 miles easy — (with 6 strides (F): 2@3200m, 2@1600m, 2@800m in last 15min)Strides + Fast Finish
White Foot Drills + Awesomizer4 miles easy — (with 6 strides (F): 2@3200m, 2@1600m, 2@800m in last 15min)Strides + Fast Finish
Green Foot Drills + Awesomizer7 miles easy — (with 6 strides (F): 2@3200m, 2@1600m, 2@800m in last 15min)Strides + Fast Finish
Gold Foot Drills + Awesomizer9 miles easy — (with 6 strides (F): 2@3200m, 2@1600m, 2@800m in last 15min)Strides + Fast Finish
TUESDAY, JULY 15
Group PreRunPost
Freshman Foot Drills3 miles easy — (with 6 strides (F): 2@3200m, 2@1600m, 2@800m in last 15min)Strides + Fast Finish
White Foot Drills5.5 miles easy — (with 6 strides (F): 2@3200m, 2@1600m, 2@800m in last 15min)Strides + Fast Finish
Green Foot Drills5.5 miles easy — (with 6 strides (F): 2@3200m, 2@1600m, 2@800m in last 15min)Strides + Fast Finish
Gold Foot Drills9 miles easy — (with 6 strides (F): 2@3200m, 2@1600m, 2@800m in last 15min)Strides + Fast Finish
WEDNESDAY, JULY 16
Group PreRunPost
Freshman Dynamic Warmup + 3 buildupsFARTLEK #4 — 4 x [1min on/4min steady] → cooldown Total: ~4 miles4-6 strides @ 5k
White Dynamic Warmup + 3 buildupsFARTLEK #4 — 6 x [1min on/4min steady] → cooldown Total: ~5.5 miles4-6 strides @ 5k
Green Dynamic Warmup + 3 buildupsFARTLEK #4 — 6 x [1min on/4min steady] → cooldown Total: ~6.5 miles4-6 strides @ 5k
Gold Dynamic Warmup + 3 buildupsFARTLEK — 7 x [1min on/4min steady] → cooldown Total: ~8 miles4-6 strides @ 5k
THURSDAY, JULY 17
Group PreRunPost
Freshman Dynamic Warmup + 3 buildups1200M HILL CIRCUIT — 1mi warmup → 4 x 1200m hill circuit → 1mi cooldown Total: ~4 miles4-6 strides @ 5k
White Dynamic Warmup + 3 buildups1200M HILL CIRCUIT — 2mi warmup → 4 x 1200m hill circuit → 1mi cooldown Total: ~5 miles4-6 strides @ 5k
Green Dynamic Warmup + 3 buildups1200M HILL CIRCUIT — 2mi warmup → 5 x 1200m hill circuit → 1mi cooldown Total: ~6.5 miles4-6 strides @ 5k
Gold Dynamic Warmup + 3 buildups1200M HILL CIRCUIT — 2mi warmup → 6 x 1200m hill circuit → 1mi cooldown Total: ~8 miles4-6 strides @ 5k
FRIDAY, JULY 18
Group PreRunPost
Freshman Awesomizer2 miles easy — (with 6 strides (F): 2@3200m, 2@1600m, 2@800m in last 15min)Strides + Fast Finish
White Awesomizer4 miles easy — (with 6 strides (F): 2@3200m, 2@1600m, 2@800m in last 15min)Strides + Fast Finish
Green Awesomizer5 miles easy — (with 6 strides (F): 2@3200m, 2@1600m, 2@800m in last 15min)Strides + Fast Finish
Gold Awesomizer6 miles easy — (with 6 strides (F): 2@3200m, 2@1600m, 2@800m in last 15min)Strides + Fast Finish
SATURDAY, JULY 19
Group PreRunPost
Freshman Warmup B + Race Day DynamicLONG RUN: 4 miles easy — (with 6 strides (F): 2@3200m, 2@1600m, 2@800m in last 20min)Strides + Fartlek Cooldown
White Warmup B + Race Day DynamicLONG RUN: 8 miles easy — (with 6 strides (F): 2@3200m, 2@1600m, 2@800m in last 20min)Strides + Fartlek Cooldown
Green Warmup B + Race Day DynamicLONG RUN: 9.5 miles easy — (with 6 strides (F): 2@3200m, 2@1600m, 2@800m in last 20min)Strides + Fartlek Cooldown
Gold Warmup B + Race Day DynamicLONG RUN: 11 miles easy — (with 6 strides (F): 2@3200m, 2@1600m, 2@800m in last 20min)Strides + Fartlek Cooldown
SUNDAY, JULY 20
Group PreRunPost
All Groups REST DAY — Mobility for Recovery + Therapy Bundles (as assigned)
Training Notes
  • Mandatory Practice Begins: July 14 marks the transition from voluntary to required daily practice. Coaching supervision resumes.
  • Summer Peak Phase: Volume increases significantly across all groups as we build toward peak summer fitness before racing begins.
  • Hill Circuit Introduction: Thursday introduces 1200m hill circuits to build strength and power. Freshman: 4 circuits, White: 4, Green: 5, Gold: 6.
  • Stride Progression (F): 6 x 20s @ 2@3200m, 2@1600m, 2@slower 800m effort. Option to transition into spikes for faster strides.
  • Fartlek Structure: Wednesday fartlek - Freshman: 4 reps, White: 5, Green: 6, Gold: 7 x [1min on/4min steady].
  • Volume Increases: Freshman: 20mi (+2), White: 32mi (+2), Green: 40mi (+2), Gold: 51mi (+3 from Week 7).
  • Freshman Adjustments: Balanced distribution across training days - Tuesday 3mi, Wednesday/Thursday 4mi each, maintaining 20-mile total.
  • Recovery Emphasis: Friday remains the shortest day. Sunday introduces therapy bundles for targeted recovery work.
  • Workout Structure: Tuesday easy runs, Wednesday fartlek, Thursday hills, Saturday long runs with race-day dynamics.
Week 9 ST. XAVIER XC SUMMER TRAINING Week 9: July 21-27, 2025  GOLD 53 miles GREEN 44 miles WHITE 34 miles FRESHMAN 20 miles ▼
GOLD 53 milesGREEN 44 milesWHITE 34 milesFRESHMAN 20 miles
MONDAY, JULY 21
Group PreRunPost
Gold 10 miles easy — (with surges: 6x20s @ 3200-1600 in last 15min)Fast Finish
Green 8 miles easy — (with surges: 6x20s @ 3200-1600 in last 15min)Fast Finish
White 6 miles easy — (with surges: 6x20s @ 3200-1600 in last 15min)Fast Finish
Freshman 3 miles easy — (with surges: 6x20s @ 3200-1600 in last 15min)Fast Finish
TUESDAY, JULY 22
Group PreRunPost
Gold PROGRESSION #4 — 30min easy → 10min steady → 10min faster → 10min controlled-fast → 10min cooldown Total: ~9 milesStrides — 3x100m @5k/3200m/1600m + 3x100m @800m
Green PROGRESSION #4 — 10min easy → 10min steady → 10min faster → 10min controlled-fast → 10min cooldown Total: ~7 milesStrides — 3x100m @5k/3200m/1600m + 3x100m @800m
White PROGRESSION #4 — 10min easy → 10min steady → 10min faster → 5min controlled-fast → 5min easy Total: ~5 milesStrides — 3x100m @5k/3200m/1600m + 3x100m @800m
Freshman PROGRESSION #4 — 5min easy → 10min steady → 5min faster → 5min controlled-fast → 5min easy Total: ~4 milesStrides — 3x100m @5k/3200m/1600m + 3x100m @800m
WEDNESDAY, JULY 23
Group PreRunPost
Gold 9 miles easy — (with surges: 3x25s @5k/3200m/1600m + 3x20s @800m in last 15min)Fast Finish
Green 7 miles easy — (with surges: 3x25s @5k/3200m/1600m + 3x20s @800m in last 15min)Fast Finish
White 6 miles easy — (with surges: 3x25s @5k/3200m/1600m + 3x20s @800m in last 15min)Fast Finish
Freshman 3 miles easy — (with surges: 3x25s @5k/3200m/1600m + 3x20s @800m in last 15min)Fast Finish
THURSDAY, JULY 24
Group PreRunPost
Gold LONG RUN: 12 miles — (with surges: 6x20s @ 5k in last 15min)
Green LONG RUN: 10 miles — (with surges: 6x20s @ 5k in last 15min)
White LONG RUN: 8 miles — (with surges: 6x20s @ 5k in last 15min)
Freshman Long Run: 5 miles — (with surges: 6x20s @ 5k in last 15min)
FRIDAY, JULY 25
Group PreRunPost
Gold Awesomizer7 miles easyStrides + Wickets — 3x100m @5k/3200m/1600m + 3x100m @800m
Green Awesomizer6 miles easyStrides + Wickets — 3x100m @5k/3200m/1600m + 3x100m @800m
White Awesomizer4 miles easyStrides + Wickets — 3x100m @5k/3200m/1600m + 3x100m @800m
Freshman Awesomizer2 miles easyStrides + Wickets — 3x100m @5k/3200m/1600m + 3x100m @800m
SATURDAY, JULY 26 - 2 MILE TIME TRIAL 🏁
Group PreRunPost
All Groups Cooldown + Post Race Mobility — Change shoes immediately after race and cooldown as a team
SUNDAY, JULY 27
Group PreRunPost
All Groups REST DAY — Recovery from time trial + Mobility for Recovery + Therapy Bundles (as assigned)
Training Notes
  • Peak Volume: Week 9 represents near-peak summer mileage with continued aerobic development focus before racing intensity increases.
  • Advanced Stride Progression (G): New stride sequence - 3x25s at escalating efforts (5k→3200m→1600m) + 3x20s at 800m effort. Focus on smooth acceleration and form.
  • Progression Runs: Tuesday features progression workouts building aerobic capacity. Gold group extends to 9-mile total with longer controlled-fast section.
  • First Time Trial: Saturday's 2-mile TT at Tom Sawyer provides first race test. Focus on pacing, tactics, and race execution.
  • Movement Preparation: Enhanced pre-workout routines with direct links to specific movement patterns - Awesomizer, Foot Drills, Dynamics, and Race Day protocols.
  • Volume Management: With peak mileage, sleep (8+ hours), hydration, and nutrition become critical. Easy days must stay truly easy.
  • Recovery Priority: Post-workout routines are mandatory, not optional. Friday remains shortest day despite higher weekly volume.
  • Spikes Transition: Perfect week to begin transitioning into spikes during stride work - race preparation begins!
Week 10 ST. XAVIER XC SUMMER TRAINING Week 10: July 28-August 3, 2025  GOLD 55 miles GREEN 45 miles WHITE 35 miles FRESHMAN 21 miles ▼
GOLD 55 milesGREEN 45 milesWHITE 35 milesFRESHMAN 21 miles
MONDAY, JULY 28
Group PreRunPost
Gold 8 miles easy — Recovery from time trial - conversational pace throughoutStrides — 3x25s @1600m/3200m/1600m + 3x20s @800m
Green 6.5 miles easy — Recovery from time trial - conversational pace throughoutStrides — 3x25s @1600m/3200m/1600m + 3x20s @800m
White 5 miles easy — Recovery from time trial - conversational pace throughoutStrides — 3x25s @1600m/3200m/1600m + 3x20s @800m
Freshman 2.5 miles easy — Recovery from time trial - conversational pace throughoutStrides — 3x25s @1600m/3200m/1600m + 3x20s @800m
TUESDAY, JULY 29
Group PreRunPost
Gold THRESHOLD INTERVALS #1 — 2mi@T - 2:00 rest - 1mi@T + 4-6x200m@R Total: ~7 milesCooldown: 2.5 miles
Green THRESHOLD INTERVALS #1 — 2mi@T - 2:00 rest - 1mi@T + 4-6x200m@R Total: ~6 milesCooldown: 1.5 miles
White THRESHOLD INTERVALS #1 — 1mi@T - 2:00 rest - 1mi@T - 2:00 rest - 1mi@T + 4-6x200m@R Total: ~5 milesCooldown: 1/2 mile
Freshman THRESHOLD INTERVALS #1 — 1mi@T - 2:00 rest - 1mi@T + 4x200m@R Total: ~4 milesCooldown: 1 mile
WEDNESDAY, JULY 30
Group PreRunPost
Gold 10 miles easy — Steady aerobic development - keep conversational throughout
Green 8 miles easy — Steady aerobic development - keep conversational throughout
White 6.5 miles easy — Steady aerobic development - keep conversational throughout
Freshman 3.5 miles easy — Steady aerobic development - keep conversational throughout
THURSDAY, JULY 31
Group PreRunPost
Gold HILL REPEATS — Trail Loop + 4 hill repeats Total: ~8 miles
Green HILL REPEATS — Trail Loop + 3 hill repeats Total: ~6.5 miles
White HILL REPEATS — Trail Loop + 2 hill repeats Total: ~5.5 miles
Freshman HILL REPEATS — Trail Loop Total: ~4 miles
FRIDAY, AUGUST 1
Group PreRunPost
Gold 8 miles easy — Active recovery - listen to your bodyStrides — 3x25s @1600m/3200m/1600m + 3x20s @800m
Green 6.5 miles easy — Active recovery - listen to your bodyStrides — 3x25s @1600m/3200m/1600m + 3x20s @800m
White Awesomizer5 miles easy — Active recovery - listen to your bodyStrides — 3x25s @1600m/3200m/1600m + 3x20s @800m
Freshman Awesomizer3 miles easy — Active recovery - listen to your bodyStrides — 3x25s @1600m/3200m/1600m + 3x20s @800m
SATURDAY, AUGUST 2
Group PreRunPost
Gold LONG RUN: 12 miles — (with surges: 6x20s @ 3200-1600 in last 15min)Extended Recovery
Green LONG RUN: 10 miles — (with surges: 6x20s @ 3200-1600 in last 15min)Extended Recovery
White LONG RUN: 8 miles — (with surges: 6x20s @ 3200-1600 in last 15min)Extended Recovery
Freshman LONG RUN: 4 miles — (with surges: 6x20s @ 3200-1600 in last 15min)Extended Recovery
SUNDAY, AUGUST 3
Group PreRunPost
All Groups REST DAY — Complete rest + light mobility work + Nutrition focus for next week's training
Training Notes
  • Peak Summer Volume: Week 10 hits the highest summer mileage - Gold reaches 55 miles! This is the crescendo of base building before we begin transitioning toward racing.
  • Threshold Introduction: Tuesday introduces formal threshold intervals with 200m repetitions. This is the bridge between base training and race-specific work.
  • Hill Work Progression: Thursday features hill repeats to build leg strength and power. Freshman groups get modified introduction to hill work.
  • Volume Management Critical: With peak mileage, recovery becomes even more important. Easy days MUST be easy - prioritize sleep, hydration, and nutrition.
  • Stride Progression Continues: Friday's advanced stride sequence (3x25s + 3x20s) continues building neuromuscular power and speed.
  • Long Run Development: Saturday's long runs are at season-high distances. Focus on aerobic development rather than pace.
  • Recovery Week Ahead: This peak volume sets up perfectly for Week 11's recovery and race preparation. Trust the process!
  • Movement Emphasis: With higher training loads, movement preparation (Awesomizer, Foot Drills, Dynamics) becomes crucial for injury prevention.
Week 11 ST. XAVIER XC SUMMER TRAINING Week 11: August 4-10, 2025  GOLD 43 miles GREEN 37 miles WHITE 30 miles FRESHMAN 22 miles ▼
GOLD 43 milesGREEN 37 milesWHITE 30 milesFRESHMAN 22 miles
MONDAY, AUGUST 4
Group PreRunPost
Gold 6 miles easy — Recovery week - dial back intensity, focus on feeling freshStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
Green 5 miles easy — Recovery week - dial back intensity, focus on feeling freshStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
White 4 miles easy — Recovery week - dial back intensity, focus on feeling freshStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
Freshman 3 miles easy — Recovery week - dial back intensity, focus on feeling freshStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
TUESDAY, AUGUST 5
Group PreRunPost
Gold FARTLEK INTERVALS — 10min easy - 7x(2:00 on/3:00 off) - 20-25min easy Total: ~9 miles2 @ 3200m, 2 @ 1600m, 2 @ 800m
Green FARTLEK INTERVALS — 10min easy - 6x(2:00 on/3:00 off) - 15min easy Total: ~7 miles2 @ 3200m, 2 @ 1600m, 2 @ 800m
White FARTLEK INTERVALS — 10min easy - 5x(2:00 on/3:00 off) - 10min easy Total: ~5.5 miles2 @ 3200m, 2 @ 1600m, 2 @ 800m
Freshman FARTLEK INTERVALS — 10min easy - 4x(2:00 on/3:00 off) - 5min easy Total: ~4.5 miles2 @ 3200m, 2 @ 1600m, 2 @ 800m
WEDNESDAY, AUGUST 6
Group PreRunPost
Gold 7.5 miles easy — Active recovery between workouts - conversational pace
Green 6.5 miles easy — Active recovery between workouts - conversational pace
White 5.5 miles easy — Active recovery between workouts - conversational pace
Freshman 4 miles easy — Active recovery between workouts - conversational pace
THURSDAY, AUGUST 7
Group PreRunPost
Gold THRESHOLD + REPS — 3mi@T + 6x200m@R Total: ~7 miles1.5mi cooldown
Green THRESHOLD + REPS — 3mi@T + 6x200m@R Total: ~6 miles0.5mi cooldown
White THRESHOLD + REPS — 2mi@T - 2:00 rest - 1mi@T + 4x200m@R Total: ~5 miles0.5 mi cooldown
Freshman THRESHOLD + REPS — 2mi@T + 4x200m@R Total: ~4 miles0.5mi cooldown
FRIDAY, AUGUST 8
Group PreRunPost
Gold 4 miles easy — Pre-race recovery - keep it easy and relaxedStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Green 4 miles easy — Pre-race recovery - keep it easy and relaxedStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
White 3 miles easy — Pre-race recovery - keep it easy and relaxedStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Freshman 3 miles easy — Pre-race recovery - keep it easy and relaxedStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
SATURDAY, AUGUST 9
Group PreRunPost
Gold Race Day WarmupPost-Race Recovery — Extended cooldown and recovery
Green Race Day WarmupPost-Race Recovery — Extended cooldown and recovery
White Race Day WarmupPost-Race Recovery — Extended cooldown and recovery
Freshman Race Day WarmupPost-Race Recovery — Extended cooldown and recovery
SUNDAY, AUGUST 10
Group PreRunPost
Gold 3.5 miles easy — Active recovery from time trial + light mobility work
Green 2.5 miles easy — Active recovery from time trial + light mobility work
White REST DAY — Complete rest + light mobility work + Nutrition focus
Freshman 2.5 miles easy — Active recovery from time trial + light mobility work
Training Notes
  • Recovery Week Focus: After hitting peak summer volume in Week 10, this week purposefully reduces mileage to help athletes feel fresh and fast for Saturday's time trial.
  • 2-Mile Time Trial: This benchmark test measures summer fitness gains. Goal is to see improvement from any previous time trials and establish baselines for fall training.
  • Fartlek Tuesday: Time-based intervals (2:00 on/3:00 off) maintain aerobic power while providing active recovery from threshold work.
  • Threshold Thursday: Solid threshold work with speed finishes prepares legs for race pace effort on Saturday.
  • Friday Recovery Critical: Keep Friday truly easy - this is pre-race preparation. Strides maintain leg turnover without fatigue.
  • Race Day Protocol: Use full race day warmup sequence. This is practice for upcoming cross country competitions.
  • Post-Race Recovery: Extended post-race recovery routine helps with adaptation and preparation for next week's training.
  • Variable Sunday: Different groups have different Sunday assignments - some rest completely, others get light mileage for volume targets.
  • Mental Preparation: This time trial is about executing race tactics and mental preparation as much as physical testing.
Week 12 ST. XAVIER XC SUMMER TRAINING Week 12: August 11-17, 2025  GOLD 55 miles GREEN 43 miles WHITE 34 miles FRESHMAN 24 miles ▼
GOLD 55 milesGREEN 43 milesWHITE 34 milesFRESHMAN 24 miles
MONDAY, AUGUST 11
Group PreRunPost
Gold 8 miles easy — Adjustment week - ease into school schedule, conversational paceStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
Green 7 miles easy — Adjustment week - ease into school schedule, conversational paceStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
White 5 miles easy — Adjustment week - ease into school schedule, conversational paceStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
Freshman 4 miles easy — Adjustment week - ease into school schedule, conversational paceStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
TUESDAY, AUGUST 12
Group PreRunPost
Gold THRESHOLD — 3mi@T - 2min@E - 1mi@T + 6x200m@R Total: ~8 miles
Green THRESHOLD — 3mi@T - 2min@E - 1mi@T + 4x200m@R Total: ~7 miles
WEDNESDAY, AUGUST 13
Group PreRunPost
Gold 10 miles easy — Active recovery - settle into school schedule, conversational pace
Green 8 miles easy — Active recovery - settle into school schedule, conversational pace
White 6 miles easy — Active recovery - settle into school schedule, conversational pace
Freshman 4 miles easy — Active recovery - settle into school schedule, conversational pace
THURSDAY, AUGUST 14
Group PreRunPost
Gold HILL REPEATS — 6x[2xhill+300m @ 5k] Total: ~8 milesStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Green HILL REPEATS — 5x[2xhill+300m @ 5k] Total: ~6.5 milesStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
FRIDAY, AUGUST 15
Group PreRunPost
Gold 4 miles easy — Pre-weekend recovery - settle into rhythmStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Green 4 miles easy — Pre-weekend recovery - settle into rhythmStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
White 3 miles easy — Pre-weekend recovery - settle into rhythmStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Freshman 2 miles easy — Pre-weekend recovery - settle into rhythmStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
SATURDAY, AUGUST 16
Group PreRunPost
Gold LONG RUN: 12 miles — (with surges: 6x20s @ 3200-1600 in last 15min)Extended Recovery
Green LONG RUN: 10 miles — (with surges: 6x20s @ 3200-1600 in last 15min)Extended Recovery
White LONG RUN: 8 miles — (with surges: 6x20s @ 3200-1600 in last 15min)Extended Recovery
Freshman LONG RUN: 5 miles — (with surges: 6x20s @ 3200-1600 in last 15min)Extended Recovery
SUNDAY, AUGUST 17
Group PreRunPost
Gold 5 miles easy — Active recovery runExtended Recovery
Green REST DAY — Complete rest + light mobility work
White REST DAY — Complete rest + light mobility work
Freshman REST DAY — Complete rest + light mobility work
Training Notes
  • School Schedule Transition: This week marks the transition from summer training to school-year training. Practice times shift to afternoon, requiring adjustment to daily routines.
  • Maintaining Summer Fitness: Despite schedule changes, maintain the fitness gains from summer training. Volume remains high at 55 miles for Gold group.
  • Advanced Threshold Work: Tuesday introduces more sophisticated threshold training with recovery breaks between segments, building lactate tolerance.
  • Hill Training Continues: Thursday's hill repeats maintain the leg strength and power development essential for cross country racing.
  • Academic Balance: Athletes must learn to balance increased academic demands with high-level training. Time management becomes crucial.
  • Energy Management: Monitor energy levels carefully as athletes adjust to full school days plus afternoon training. Nutrition and sleep become even more important.
  • Long Run Focus: Saturday's long runs continue building aerobic capacity. These runs are crucial for cross country race preparation.
  • Pre-Season Preparation: This week sets the foundation for the competitive cross country season that begins next week. Consistent execution is key.
  • Movement Quality: With increased training stress, maintaining movement quality through dynamics and mobility work prevents injury risk.
  • Gold Group Sunday Run: Only Gold group runs on Sunday (5 miles easy) to reach target volume. All other groups take complete rest to ensure proper recovery.
Week 13 ST. XAVIER XC TRAINING Week 13: August 18-24, 2025  GOLD 55 miles GREEN 45 miles WHITE 34 miles FRESHMAN 25 miles ▼
GOLD 55 milesGREEN 45 milesWHITE 34 milesFRESHMAN 25 miles
MONDAY, AUGUST 18
Group PreRunPost
Gold 8 miles easy — XC season build - maintain aerobic base while building race fitnessStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
Green 6.5 miles easy — XC season build - maintain aerobic base while building race fitnessStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
White 5 miles easy — XC season build - maintain aerobic base while building race fitnessStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
Freshman 3 miles easy — XC season build - maintain aerobic base while building race fitnessStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
TUESDAY, AUGUST 19
Group PreRunPost
Gold 10 miles easy — Active recovery - focus on aerobic development
Green 8 miles easy — Active recovery - focus on aerobic development
White 6.5 miles easy — Active recovery - focus on aerobic development
Freshman 4 miles easy — Active recovery - focus on aerobic development
WEDNESDAY, AUGUST 20
Group PreRunPost
Gold FARTLEK INTERVALS — 10min easy - 7x(3:00 on/2:00 off) - 20-25min easy Total: ~9 miles2 @ 3200m, 2 @ 1600m, 2 @ 800m
Green FARTLEK INTERVALS — 10min easy - 6x(3:00 on/2:00 off) - 15min easy Total: ~7.5 miles2 @ 3200m, 2 @ 1600m, 2 @ 800m
White FARTLEK INTERVALS — 10min easy - 5x(3:00 on/2:00 off) - 10min easy Total: ~6 miles2 @ 3200m, 2 @ 1600m, 2 @ 800m
Freshman FARTLEK INTERVALS — 10min easy - 4x(3:00 on/2:00 off) - 5min easy Total: ~4.5 miles2 @ 3200m, 2 @ 1600m, 2 @ 800m
THURSDAY, AUGUST 21
Group PreRunPost
Gold BROKEN THRESHOLD — 2mi@T - (1:00) - 2mi@T + 6x200m@R Total: ~8 miles1.5mi cooldown
Green BROKEN THRESHOLD — 2mi@T - (1:00) - 2mi@T + 4x200m@R Total: ~6.5 miles0.5mi cooldown
White THRESHOLD + REPS — 3mi@T + 4x200m@R Total: ~5.5 miles0.5 mi cooldown
Freshman THRESHOLD + REPS — 2mi@T + 4x200m@R Total: ~4.5 miles0.5mi cooldown
FRIDAY, AUGUST 22
Group PreRunPost
Gold 4 miles easy — Active recovery - prepare for weekend long runStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Green 4 miles easy — Active recovery - prepare for weekend long runStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
White 3 miles easy — Active recovery - prepare for weekend long runStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Freshman 3 miles easy — Active recovery - prepare for weekend long runStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
SATURDAY, AUGUST 23
Group PreRunPost
Gold LONG RUN: 12 miles — (with surges: 6x20s @ 3200-1600 in last 15min)Extended Recovery
Green LONG RUN: 10 miles — (with surges: 6x20s @ 3200-1600 in last 15min)Extended Recovery
White LONG RUN: 8 miles — (with surges: 6x20s @ 3200-1600 in last 15min)Extended Recovery
Freshman LONG RUN: 6 miles — (with surges: 6x20s @ 3200-1600 in last 15min)Extended Recovery
SUNDAY, AUGUST 24
Group PreRunPost
Gold 4 miles easy — Recovery miles to complete weekly volume + light mobility work
Green 2.5 miles easy — Recovery miles to complete weekly volume + light mobility work
White REST DAY — Complete rest + light mobility work + Prepare for race week ahea
Freshman REST DAY — Complete rest + light mobility work + Prepare for race week ahead
Training Notes
  • Cross Country Season Begins: This week officially begins the competitive cross country season with race-specific training intensifying.
  • Fartlek Development: Tuesday's longer fartlek intervals (3:00 on/2:00 off) develop race-specific pacing and lactate buffering capacity for cross country racing.
  • Broken Threshold Work: Thursday introduces broken threshold sessions - more advanced than continuous threshold, building race tolerance with brief recovery.
  • Peak Mileage Maintenance: Volume remains high (55 miles for Gold) while intensity increases. This builds the aerobic-anaerobic bridge crucial for XC success.
  • School-Training Balance: Athletes must now excel academically while maintaining high-level training. Time management and organization become critical life skills.
  • Race Preparation Protocol: Thursday uses race day warmup to practice pre-competition routines. This builds familiarity with race preparation.
  • Long Run Evolution: Saturday's long runs continue building aerobic capacity while surges at the end simulate race finishing kicks.
  • Mental Training Component: Higher training loads and school stress require mental toughness development. Focus on process over outcomes.
  • Recovery Emphasis: With increased training stress, recovery becomes more important. Sleep, nutrition, and stress management are crucial.
  • Team Building: As competitive season begins, team cohesion and support systems become vital for success throughout the season.
  • Friday/Sunday Mileage Distribution: Friday mileage capped at 4 miles with excess moved to Sunday for optimal recovery before Saturday long runs.
Week 14 ST. XAVIER XC TRAINING Week 14: August 25-31, 2025  GOLD 42 miles GREEN 37 miles WHITE 31 miles FRESHMAN 24 miles ▼
GOLD 42 milesGREEN 37 milesWHITE 31 milesFRESHMAN 24 miles
MONDAY, AUGUST 25
Group PreRunPost
Gold 9 miles easy — Race week recovery - smooth and relaxed paceStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
Green 7 miles easy — Race week recovery - smooth and relaxed paceStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
White 5 miles easy — Race week recovery - smooth and relaxed paceStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
Freshman 3.5 miles easy — Race week recovery - smooth and relaxed paceStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
TUESDAY, AUGUST 26
Group PreRunPost
Gold RACE PACE TRAINING — 12x300m@RP with 200m float recovery Total: ~7 miles1.5mi cooldown
Green RACE PACE TRAINING — 10x300m@RP with 200m float recovery Total: ~6 miles1mi cooldown
White RACE PACE TRAINING — 8x300m@RP with 200m float recovery Total: ~5 miles0.5mi cooldown
Freshman RACE PACE TRAINING — 6x300m@RP with 200m float recovery Total: ~4 miles0.5mi cooldown
WEDNESDAY, AUGUST 27
Group PreRunPost
Gold 9 miles easy — Mid-week recovery - relaxed pace, prepare for race
Green 8 miles easy — Mid-week recovery - relaxed pace, prepare for race
White 6 miles easy — Mid-week recovery - relaxed pace, prepare for race
Freshman 4.5 miles easy — Mid-week recovery - relaxed pace, prepare for race
THURSDAY, AUGUST 28
Group PreRunPost
Gold THRESHOLD + REPS — 4x1mi@T (1:00) + 4-6x200m@R Total: ~7 miles1mi cooldown
Green THRESHOLD + REPS — 4x1mi@T (1:00) + 4x200m@R Total: ~6 miles0.5mi cooldown
White THRESHOLD + REPS — 3x1mi@T (1:00) + 4x200m@R Total: ~6 miles0.5mi cooldown
Freshman THRESHOLD + REPS — 2x1mi@T (1:00)+ 4x200m@R Total: ~4 miles0.5mi cooldown
FRIDAY, AUGUST 29
Group PreRunPost
Gold 4 miles easy — Race prep - relaxed pace, prepare for Tiger RunStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Green 4 miles easy — Race prep - relaxed pace, prepare for Tiger RunStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
White 3 miles easy — Race prep - relaxed pace, prepare for Tiger RunStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Freshman 3 miles easy — Race prep - relaxed pace, prepare for Tiger RunStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
SATURDAY, AUGUST 30 - TIGER RUN
Group PreRunPost
Gold Extended Recovery — Cool down + team activities
Green Extended Recovery — Cool down + team activities
White Extended Recovery — Cool down + team activities
Freshman Extended Recovery — Cool down + team activities
SUNDAY, AUGUST 31
Group PreRunPost
All Groups REST DAY — Complete rest + light mobility work + Mental preparation for upcoming races
Training Notes
  • First Official Race: Tiger Run marks the beginning of the competitive cross country season. This is our home course advantage at Champions Park.
  • Race Pace Preparation: Tuesday's 300m repeats with float recovery perfectly simulate race surges and recoveries experienced in cross country racing.
  • Pre-Race Nervous Energy: Athletes will naturally feel nervous about their first race. Channel this energy positively through focused preparation and team support.
  • Course Familiarity: Use training runs at Champions Park to become familiar with the course terrain, turns, and key racing landmarks.
  • Race Strategy Development: Begin developing individual race strategies based on current fitness levels and course knowledge.
  • Team Dynamics: First race establishes team chemistry and competitive hierarchy. Emphasize supporting all teammates regardless of finishing position.
  • Post-Race Analysis: Sunday's recovery runs provide opportunity for reflection on race performance and areas for improvement.
  • Volume Management: Despite race week, maintain significant volume (54 miles for Gold) to continue building aerobic capacity.
  • Recovery Protocol: Establish post-race recovery routines including proper cooldown, nutrition, and hydration that will be used throughout the season.
  • Performance Expectations: Set realistic expectations for first race performances. Focus on execution of race plan rather than specific time goals.
Week 15 ST. XAVIER XC TRAINING Week 15: September 1-7, 2025  GOLD 40 miles GREEN 35 miles WHITE 28 miles FRESHMAN 23 miles ▼
GOLD 40 milesGREEN 35 milesWHITE 28 milesFRESHMAN 23 miles
MONDAY, SEPTEMBER 1
Group PreRunPost
All Groups REST DAY — Complete rest + light mobility work + Mental preparation for upcoming races
TUESDAY, SEPTEMBER 2
Group PreRunPost
Gold VO2 MAX INTERVALS — 7x800m@I with 2:30-3:00 rest Total: ~7 miles1.5mi cooldown
Green VO2 MAX INTERVALS — 6x800m@I with 2:30-3:00 rest Total: ~6 miles1mi cooldown
White VO2 MAX INTERVALS — 5x800m@I with 2:30-3:00 rest Total: ~5 miles0.5mi cooldown
Freshman VO2 MAX INTERVALS — 4x800m@I with 2:30-3:00 rest Total: ~4 miles0.5mi cooldown
WEDNESDAY, SEPTEMBER 3
Group PreRunPost
Gold 9 miles easy — Peak mileage recovery - relaxed pace, absorb interval training
Green 8 miles easy — Peak mileage recovery - relaxed pace, absorb interval training
White 6 miles easy — Peak mileage recovery - relaxed pace, absorb interval training
Freshman 5 miles easy — Peak mileage recovery - relaxed pace, absorb interval training
THURSDAY, SEPTEMBER 4
Group PreRunPost
Gold TEMPO RUN — 4mi@T + 4-6x200m@R Total: ~8 miles1.5mi cooldown
Green TEMPO RUN — 4mi@T + 4x200m@R Total: ~6.5 miles1mi cooldown
White TEMPO RUN — 3mi@T + 4x200m@R Total: ~5.5 miles0.5mi cooldown
Freshman TEMPO RUN — 2mi@T + 4x200m@R Total: ~4.5 miles0.5mi cooldown
FRIDAY, SEPTEMBER 5
Group PreRunPost
Gold 4 miles easy — Peak mileage maintenance - steady pace before weekend long runStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Green 4 miles easy — Peak mileage maintenance - steady pace before weekend long runStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
White 3 miles easy — Peak mileage maintenance - steady pace before weekend long runStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Freshman 3 miles easy — Peak mileage maintenance - steady pace before weekend long runStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
SATURDAY, SEPTEMBER 6
Group PreRunPost
Gold LONG RUN: 12 miles — Peak mileage long run - build ultimate aerobic capacity (with surges: 6x20s @ 3200-1600 in last 15min)Extended Recovery
Green LONG RUN: 10 miles — Peak mileage long run - build ultimate aerobic capacity (with surges: 6x20s @ 3200-1600 in last 15min)Extended Recovery
White LONG RUN: 8 miles — Peak mileage long run - build ultimate aerobic capacity (with surges: 6x20s @ 3200-1600 in last 15min)Extended Recovery
Freshman LONG RUN: 6 miles — Peak mileage long run - build ultimate aerobic capacity (with surges: 6x20s @ 3200-1600 in last 15min)Extended Recovery
SUNDAY, SEPTEMBER 7
Group PreRunPost
All Groups REST DAY — Complete rest + light mobility work + Mental preparation for upcoming races
Training Notes
  • Peak Training Load: This week represents the highest training stress combining maximum volume (54 miles for Gold) with high-intensity VO2 max intervals.
  • VO2 Max Development: Tuesday's 800m intervals at VO2 max pace are crucial for developing the aerobic power needed for cross country racing success.
  • Broken Threshold Training: Thursday's session with recovery breaks builds race-specific lactate tolerance and teaches the body to recover at threshold pace.
  • Aerobic Capacity Peak: Saturday's long runs reach peak distance for each group, maximizing aerobic capacity before tapering begins.
  • Recovery Management: With peak training loads, recovery becomes critical. Sleep, nutrition, and stress management must be prioritized.
  • Mental Toughness: Peak training weeks develop mental resilience needed for championship racing. Athletes learn to push through discomfort.
  • Injury Prevention: Monitor for any signs of overuse injuries. Peak training requires careful attention to body signals and movement quality.
  • Team Unity: Hardest training weeks often bring teams closer together. Support teammates through challenging workouts.
  • Performance Indicators: Use this week's workouts to assess fitness levels and finalize race strategies for upcoming competitions.
  • Preparation for Taper: This is the final peak week before volume begins to decrease. Make every workout count while staying healthy.
Week 16 ST. XAVIER XC TRAINING Week 16: September 8-14, 2025  GOLD 41 miles GREEN 38 miles WHITE 33 miles FRESHMAN 25 miles ▼
GOLD 41 milesGREEN 38 milesWHITE 33 milesFRESHMAN 25 miles
MONDAY, SEPTEMBER 8
Group PreRunPost
Gold 6.5 miles easy — Race week taper begins - reduced volume while maintaining qualityStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
Green 6.5 miles easy — Race week - maintain volume while preparing for competitionStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
White 5 miles easy — Race week - maintain volume while preparing for competitionStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
Freshman 4.5 miles easy — Race week - continue building base while preparing for competitionStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
TUESDAY, SEPTEMBER 9
Group PreRunPost
Gold SPEED SHARPENER — 16x200m@R with 200m jog recovery Total: ~6 miles1mi cooldown
Green SPEED SHARPENER — 12x200m@R with 200m jog recovery Total: ~5 miles0.5mi cooldown
White SPEED SHARPENER — 10x200m@R with 200m jog recovery Total: ~4.5 miles0.5mi cooldown
Freshman SPEED SHARPENER — 8x200m@R with 200m jog recovery Total: ~4 miles0.5mi cooldown
WEDNESDAY, SEPTEMBER 10 - CHAMPIONS SERIES #1
Group PreRunPost
Gold Extended Recovery — Cool down + race recovery
Green Extended Recovery — Cool down + race recovery
White Extended Recovery — Cool down + race recovery
Freshman Extended Recovery — Cool down + race recovery
THURSDAY, SEPTEMBER 11
Group PreRunPost
Gold THRESHOLD + REPS — 4x1mi@T (1:00 rest) + 4-6x200m@R Total: ~7 miles1mi cooldown
Green THRESHOLD + REPS — 4x1mi@T (1:00 rest) + 4x200m@R Total: ~6 miles1mi cooldown
White THRESHOLD + REPS — 3x1mi@T (1:00 rest) + 4x200m@R Total: ~5 miles0.5mi cooldown
Freshman THRESHOLD + REPS — 2x1mi@T (1:00 rest) + 4x200m@R Total: ~4 miles0.5mi cooldown
FRIDAY, SEPTEMBER 12
Group PreRunPost
Gold 4 miles easy — Pre-race shakeout - very relaxed pace, prepare for Southern ShowcaseStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Green 4 miles easy — Pre-race shakeout - very relaxed pace, prepare for Southern ShowcaseStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
White 3 miles easy — Pre-race shakeout - very relaxed pace, prepare for Southern ShowcaseStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Freshman 3 miles easy — Pre-race shakeout - very relaxed pace, prepare for Southern ShowcaseStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
SATURDAY, SEPTEMBER 13 - SOUTHERN SHOWCASE
Group PreRunPost
Gold Extended Recovery — Cool down + post-race analysis
Green Extended Recovery — Cool down + post-race analysis
White Extended Recovery — Cool down + post-race analysis
Freshman Extended Recovery — Cool down + post-race analysis
SUNDAY, SEPTEMBER 14
Group PreRunPost
Gold Racers: 4 miles easy — Post-race recovery run - very relaxed pace, active recovery + mobility
Green Racers: 4 miles easy — Post-race recovery run - very relaxed pace, active recovery + mobility
White Racers: 3 miles easy — Post-race recovery run - very relaxed pace, active recovery + mobility
Freshman REST DAY — Complete rest + light mobility work
Training Notes
  • Major Invitational Week: Southern Showcase represents the biggest invitational competition to date, featuring elite teams from multiple states.
  • Smart Taper Strategy: Gold group volume drops to 41 miles from 54, demonstrating strategic tapering while other groups maintain higher volume to continue building fitness.
  • Speed Sharpening: Tuesday's 200m repeats sharpen neuromuscular speed and prepare the body for race pace demands without excessive fatigue.
  • Double Race Week: Champions Series #1 on Wednesday provides a mid-week tune-up before Saturday's main event, testing race tactics and fitness.
  • Travel Competition: First away meet in Huntsville, AL requires different logistics, preparation, and mental approach. Use this as practice for future championships.
  • Performance Assessment: Use Southern Showcase to evaluate fitness progress and establish realistic goals for remainder of season.
  • Course Strategy: Study the Huntsville course beforehand and develop specific race tactics for the terrain and competition level.
  • Recovery Protocol: Post-race recovery becomes more important with increased competition frequency. Prioritize sleep, nutrition, and stress management.
  • Team Dynamics: Major invitationals often determine team hierarchies and racing order for championship season. Support all teammates regardless of results.
  • Championship Preparation: This race serves as excellent preparation for the pressure and competition level expected at regional and state championships.
Week 17 ST. XAVIER XC TRAINING Week 17: September 15-21, 2025  GOLD 53 miles GREEN 45 miles WHITE 35 miles FRESHMAN 25 miles ▼
GOLD 53 milesGREEN 45 milesWHITE 35 milesFRESHMAN 25 miles
MONDAY, SEPTEMBER 15
Group PreRunPost
Gold 8 miles easy — Race week - maintain aerobic base, prepare for Trinity InvitationalStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
Green 6 miles easy — Race week - maintain aerobic base, prepare for Trinity InvitationalStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
White 5 miles easy — Race week - maintain aerobic base, prepare for Trinity InvitationalStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
Freshman 3.5 miles easy — Race week - maintain aerobic base, prepare for Trinity InvitationalStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
TUESDAY, SEPTEMBER 16
Group PreRunPost
Gold VO2 MAX INTERVALS — 6x1000m@I with 90s recovery Total: ~8 miles1.5mi cooldown
Green VO2 MAX INTERVALS — 5x1000m@I with 90s recovery Total: ~6.5 miles1mi cooldown
White VO2 MAX INTERVALS — 4x1000m@I with 90s recovery Total: ~5.5 miles0.5mi cooldown
Freshman VO2 MAX INTERVALS — 3x1000m@I with 90s recovery Total: ~4.5 miles0.5mi cooldown
WEDNESDAY, SEPTEMBER 17
Group PreRunPost
Gold 9 miles easy — Mid-week recovery - absorb interval training, prepare for race
Green 8 miles easy — Mid-week recovery - absorb interval training, prepare for race
White 5.5 miles easy — Mid-week recovery - absorb interval training, prepare for race
Freshman 4.5 miles easy — Mid-week recovery - absorb interval training, prepare for race
THURSDAY, SEPTEMBER 18
Group PreRunPost
Gold THRESHOLD + REPS — 6x1000m@T with 1:00 recovery + 4-6x200m@R Total: ~8 miles1.5mi cooldown
Green THRESHOLD + REPS — 5x1000m@T with 1:00 recovery + 4x200m@R Total: ~6.5 miles1mi cooldown
White THRESHOLD + REPS — 4x1000m@T with 1:00 recovery + 4x200m@R Total: ~5.5 miles0.5mi cooldown
Freshman THRESHOLD + REPS — 3x1000m@T with 1:00 recovery + 4x200m@R Total: ~4.5 miles0.5mi cooldown
FRIDAY, SEPTEMBER 19
Group PreRunPost
Gold 4 miles easy — Pre-race shakeout - very relaxed pace, prepare for TrinityStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Green 4 miles easy — Pre-race shakeout - very relaxed pace, prepare for TrinityStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
White 3 miles easy — Pre-race shakeout - very relaxed pace, prepare for TrinityStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Freshman 3 miles easy — Pre-race shakeout - very relaxed pace, prepare for TrinityStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
SATURDAY, SEPTEMBER 20 - TRINITY INVITATIONAL
Group PreRunPost
Gold Extended Recovery — Cool down + post-race analysis
Green Extended Recovery — Cool down + post-race analysis
White Extended Recovery — Cool down + post-race analysis
Freshman Extended Recovery — Cool down + post-race analysis
SUNDAY, SEPTEMBER 21
Group PreRunPost
Gold 75min easy — Post-race long run - very relaxed pace, active recovery
Green 60min easy — Post-race recovery run - very relaxed pace, active recovery
White 30min easy — Post-race recovery jog - very relaxed pace
Freshman REST DAY — Complete rest + light mobility work + Recovery from Trinity Invitational
Training Notes
  • 1000m Interval Focus: Tuesday's workout targets VO2 max at a distance that closely mimics race pace demands, building aerobic power essential for XC success.
  • Advanced Threshold Training: Thursday's 1000m repeats at threshold pace with minimal recovery build lactate tolerance and race-specific fitness.
  • Recovery Management: Post-race recovery runs on Sunday help process race efforts while maintaining training adaptations for next week.
  • Mental Preparation: Big invitationals test mental toughness and race execution under pressure. Focus on process goals rather than outcome goals.
  • Team Dynamics: Use this race to solidify team chemistry and establish racing hierarchies for the championship season ahead.
  • Nutrition & Hydration: Prioritize fueling and hydration strategies
Week 18 ST. XAVIER XC TRAINING Week 18: September 22-28, 2025  GOLD 45 miles GREEN 40 miles WHITE 32 miles FRESHMAN 25 miles ▼
GOLD 45 milesGREEN 40 milesWHITE 32 milesFRESHMAN 25 miles
MONDAY, SEPTEMBER 22
Group PreRunPost
Gold Varsity/JV Travel Squad: — 8 miles easyStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
Green Varsity/JV Travel Squad: — 7 miles easyStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
White Varsity/JV Travel Squad: — 5 miles easyStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
Freshman Varsity/JV Travel Squad: — 4 miles easyStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m Weight Room
TUESDAY, SEPTEMBER 23
Group PreRunPost
Gold Varsity/JV Travel Squad: — 12x300m@R with 200m jog recovery Total: ~7 miles
Green Varsity/JV Travel Squad: — 12x300m@R with 200m jog recovery Total: ~7 miles
White Varsity/JV Travel Squad: — 10x300m@R with 200m jog recovery Total: ~5 miles
Freshman Varsity/JV Travel Squad: — 8x300m@R with 200m jog recovery Total: ~4.5 miles
WEDNESDAY, SEPTEMBER 24 - CHAMPIONS SERIES #2
Group PreRunPost
Gold Extended Recovery — Cool down + race recovery
Green Extended Recovery — Cool down + race recovery
White Extended Recovery — Cool down + race recovery
Freshman Extended Recovery — Cool down + race recovery
THURSDAY, SEPTEMBER 25
Group PreRunPost
Gold Varsity/JV Travel Squad: — 4mi@T + 4-6x200m@R Total: ~7 miles1mi cooldown
Green THRESHOLD + REPS — 3mi@T + 4x200m@R Total: ~6 miles1mi cooldown
White THRESHOLD + REPS — 2.5mi@T + 4x200m@R Total: ~5 miles0.5mi cooldown
Freshman THRESHOLD + REPS — 2mi@T + 4x200m@R Total: ~4 miles
FRIDAY, SEPTEMBER 26
Group PreRunPost
Gold 4 miles easy — Pre-travel shakeout - very relaxed paceStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Green 4 miles easy — Pre-travel shakeout - very relaxed paceStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
White 3 miles easy — Pre-travel shakeout - very relaxed paceStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Freshman 3 miles easy — Pre-travel shakeout - very relaxed paceStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
SATURDAY, SEPTEMBER 27 - PALATINE INVITATIONAL
Group PreRunPost
Gold Extended Recovery — Cool down + post-race analysis
Green Extended Recovery — Cool down + post-race analysis
White Extended Recovery — Cool down + post-race analysis
Freshman Extended Recovery — Cool down + post-race analysis
SUNDAY, SEPTEMBER 28
Group PreRunPost
Gold 30min shakeout run — recovery and mobility
Green 20-30min shakeout run — recovery and mobility
White 20-30min shakeout run — recovery and mobility
Freshman REST DAY — recovery and mobility
Week 19 ST. XAVIER XC TRAINING Week 19: September 29-October 5, 2025  GOLD 50 miles GREEN 40 miles WHITE 32 miles FRESHMAN 25 miles ▼
GOLD 50 milesGREEN 40 milesWHITE 32 milesFRESHMAN 25 miles
MONDAY, SEPTEMBER 29
Group PreRunPost
Gold 7 miles easy — Relaxed aerobic paceStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Green 5 miles easy — Relaxed aerobic paceStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
White 4 miles easy — Relaxed aerobic paceStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Freshman 3 miles easy — Relaxed aerobic paceStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
TUESDAY, SEPTEMBER 30
Group PreRunPost
Gold Varsity - 5x1200m@I — VO2 max intervals with 3:00 recovery Total: ~8 miles1mi cooldown
Green 4x1200m@I — VO2 max intervals with 3:00 recovery Total: ~6.5 miles1mi cooldown
White 3x1200m@I — VO2 max intervals with 3:00 recovery Total: ~5.5 miles1mi cooldown
Freshman 2x1200m@I — VO2 max intervals with 3:00 recovery Total: ~4.5 miles1mi cooldown
WEDNESDAY, OCTOBER 1
Group PreRunPost
Gold 8 miles easy — Recovery from yesterday's intervalsLight Recovery — Stretching and mobility
Green 6 miles easy — Recovery from yesterday's intervalsLight Recovery — Stretching and mobility
White 5 miles easy — Recovery from yesterday's intervalsLight Recovery — Stretching and mobility
Freshman 3.5 miles easy — Recovery from yesterday's intervalsLight Recovery — Stretching and mobility
THURSDAY, OCTOBER 2
Group PreRunPost
Gold 2mi@T - 1:00 rest - 2mi@T + 4-6x200m@R — Broken threshold with speed finish Total: ~ 7.5miles
Green 2mi@T - 1:00 rest - 2mi@T + 4x200m@R — Broken threshold with speed finish Total: ~7.5 miles
White 2mi@T - 1:00 rest - 1mi@T + 4x200m@R — Broken threshold with speed finish Total: ~6.5 miles
Freshman 2mi@T + 4x200m@R — Broken threshold with speed finish Total: ~5.5 miles
FRIDAY, OCTOBER 3
Group PreRunPost
Gold 4 miles easy — Pre-race shakeout - very relaxed paceStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Green 4 miles easy — Pre-race shakeout - very relaxed paceStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
White 3 miles easy — Pre-race shakeout - very relaxed paceStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Freshman 3 miles easy — Pre-race shakeout - very relaxed paceStrides + Wickets — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
SATURDAY, OCTOBER 4 - LXC CLASSIC
Group PreRunPost
Gold Extended Recovery — Cool down + post-race analysis
Green Extended Recovery — Cool down + post-race analysis
White Extended Recovery — Cool down + post-race analysis
Freshman Extended Recovery — Cool down + post-race analysis
SUNDAY, OCTOBER 5
Group PreRunPost
Gold 8 miles easy — Recovery run to complete weekly volume
Green 6 miles easy — Recovery run to complete weekly volume
White 3.5 miles easy — Recovery run to complete weekly volume
Freshman REST DAY — Complete recovery after race week
Training Notes
  • Taper Phase Begins: Strategic volume reduction while maintaining race-specific intensity and neuromuscular sharpness.
  • 1200m Intervals: Tuesday's VO2 max work maintains aerobic power while fitting taper philosophy with reduced volume.
  • Broken Threshold: Thursday's split threshold runs with 200m reps combine race pace development with speed finishing kick.
  • LXC Classic: Major invitational competition provides championship-level race experience in taper phase.
  • Recovery Priority: Easy run emphasis allows full adaptation from previous peak mileage weeks.
  • Sunday Volume: Group-specific recovery runs help complete weekly targets while maintaining aerobic base.
  • Intensity Maintenance: Quality workouts preserve race fitness while reduced volume promotes freshness.
  • Championship Prep: This week's structure models late-season championship race week preparation.
Week 20 ST. XAVIER XC TRAINING Week 20: October 6-12, 2025  GOLD 45 miles GREEN 38 miles WHITE 28 miles FRESHMAN 24 miles ▼
GOLD 45 milesGREEN 38 milesWHITE 28 milesFRESHMAN 24 miles
MONDAY, OCTOBER 6
Group PreRunPost
Gold 6 miles easy — Relaxed aerobic pace - recovery from race weekStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Green 5 miles easy — Relaxed aerobic pace - recovery from race weekStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
White 3 miles easy — Relaxed aerobic pace - recovery from race weekStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Freshman 3 miles easy — Relaxed aerobic pace - recovery from race weekStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
TUESDAY, OCTOBER 7
Group PreRunPost
Gold 5x1200m@ race pace — VO2 max intervals with 2:30 recovery Total: ~7 miles1mi cooldown
Green 5x1200m@ race pace — VO2 max intervals with 2:30 recovery Total: ~7 miles1mi cooldown
White 4x1200m@ race pace — VO2 max intervals with 2:30 recovery Total: ~6 miles1mi cooldown
Freshman 3x1200m@ race pace — VO2 max intervals with 2:30 recovery Total: ~5 miles1mi cooldown
WEDNESDAY, OCTOBER 8
Group PreRunPost
Gold 8 miles easy — Recovery from yesterday's intervalsLight Recovery — Stretching and mobility
Green 6 miles easy — Recovery from yesterday's intervalsLight Recovery — Stretching and mobility
White 4 miles easy — Recovery from yesterday's intervalsLight Recovery — Stretching and mobility
Freshman 3 miles easy — Recovery from yesterday's intervalsLight Recovery — Stretching and mobility
THURSDAY, OCTOBER 9
Group PreRunPost
Gold 12x400m@ mile pace — Speed repetitions with 200m jog recovery Total: ~7 miles1mi cooldown
Green 12x400m@ mile pace — Speed repetitions with 200m jog recovery Total: ~7 miles1mi cooldown
White 10x400m@ mile pace — Speed repetitions with 200m jog recovery Total: ~6 miles1mi cooldown
Freshman 8x400m@ mile pace — Speed repetitions with 200m jog recovery Total: ~5 miles1mi cooldown
FRIDAY, OCTOBER 10
Group PreRunPost
Gold 4 miles easy — Recovery from speed workStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Green 4 miles easy — Recovery from speed workStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
White 3 miles easy — Recovery from speed workStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Freshman 3 miles easy — Recovery from speed workStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
SATURDAY, OCTOBER 11 - HAUNTED WOODS XC
Group PreRunPost
Gold Race Recovery — Extended cooldown + recovery protocol
Green Race Recovery — Cooldown + recovery protocol
White Race Recovery — Cooldown + recovery
Freshman Race Recovery — Cooldown + recovery
SUNDAY, OCTOBER 12
Group PreRunPost
Gold 6 miles easy — Recovery from race day
Green 3 miles easy — Recovery from race day
White REST DAY — Complete recovery from race
Freshman REST DAY — Complete recovery from race
Training Notes
  • Race Week Taper: Continued volume reduction with Haunted Woods XC race on Saturday.
  • 1200m Intervals: Tuesday's VO2 max work maintains aerobic power while fitting reduced volume philosophy.
  • 400m Repetitions: Thursday's speed work maintains neuromuscular sharpness and leg turnover for race day.
  • Haunted Woods XC: Saturday race provides important competitive stimulus before championship season.
  • Recovery Balance: Training intensity remains high while volume continues to decrease for freshness.
  • Sunday Variation: Green and Gold run easy mileage for recovery; Freshman and White take full rest day.
  • Quality Over Quantity: Emphasis on maintaining race sharpness rather than building fitness.
  • Championship Preparation: This race simulates championship-week intensity patterns for mental and physical readiness.
Week 21 ST. XAVIER XC TRAINING Week 21: October 13-19, 2025  GOLD 35-40 miles GREEN 32-35 miles WHITE 24 miles FRESHMAN 21 miles ▼
GOLD 35-40 milesGREEN 32-35 milesWHITE 24 milesFRESHMAN 21 miles
TUESDAY, OCTOBER 14
Group PreRunPost
Gold 12x400m@R — Speed repetitions with 200m jog recovery Total: ~7 miles1mi cooldown
Green 12x400m@R — Speed repetitions with 200m jog recovery Total: ~7 miles1mi cooldown
White 10x400m@R — Speed repetitions with 200m jog recovery Total: ~5 miles1mi cooldown
Freshman 8x400m@R — Speed repetitions with 200m jog recovery Total: ~4 miles1mi cooldown
WEDNESDAY, OCTOBER 15
Group PreRunPost
Gold 7 miles easy — Recovery from intervalsLight Recovery — Stretching and mobility
Green 5 miles easy — Recovery from intervalsLight Recovery — Stretching and mobility
White 4 miles easy — Recovery from intervalsLight Recovery — Stretching and mobility
Freshman 3 miles easy — Recovery from intervalsLight Recovery — Stretching and mobility
THURSDAY, OCTOBER 16
Group PreRunPost
Gold 4x1600m@I — VO2 max intervals with 2:30 recovery Total: ~7 miles1mi cooldown
Green 4x1600m@I — VO2 max intervals with 2:30 recovery Total: ~7 miles1mi cooldown
White 3x1600m@I — VO2 max intervals with 2:30 recovery Total: ~5 miles1mi cooldown
Freshman 2x1600m@I — VO2 max intervals with 2:30 recovery Total: ~4 miles1mi cooldown
FRIDAY, OCTOBER 17
Group PreRunPost
Gold 4 miles easy — Pre-race recoveryStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Green 4 miles easy — Pre-race recoveryStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
White 3 miles easy — Pre-race recoveryStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Freshman 3 miles easy — Pre-race recoveryStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
SATURDAY, OCTOBER 18 - HOKA 2 MILE
Group PreRunPost
Gold Race Recovery — Extended cooldown + recovery protocol
Green Race Recovery — Extended cooldown + recovery protocol
White Race Recovery — Cooldown + recovery
Freshman Race Recovery — Cooldown + recovery
SUNDAY, OCTOBER 19
Group PreRunPost
Gold REST or 20-40 min easy — Optional light recovery run - listen to your body
Green REST or 20 min easy — Optional light recovery run - listen to your body
White REST DAY — Complete recovery from race
Freshman REST DAY — Complete recovery from race
Training Notes
  • Late Taper Phase: Significant volume reduction for all groups to optimize freshness for HOKA 2 Mile Championship.
  • 1600m Intervals: Tuesday's VO2 max session maintains aerobic power with slightly longer intervals than previous weeks.
  • 400m Speed: Thursday's repetitions maintain leg turnover and race sharpness without accumulating fatigue.
  • HOKA 2 Mile: Important championship race requiring peak readiness - all groups compete.
  • Reduced Quality Sessions: Only two hard workouts this week to maximize recovery and freshness.
  • Flexible Sunday: Green and Gold have option for light run while Freshman/White take complete rest.
  • Championship Mindset: Training structure prioritizes race performance over training volume.
  • Recovery Focus: Emphasis on sleep, nutrition, and mental preparation alongside physical training.
Week 22 ST. XAVIER XC TRAINING Week 22: October 20-26, 2025  GOLD 33 miles GREEN 30 miles WHITE 22-24 miles FRESHMAN 21-23 miles ▼
GOLD 33 milesGREEN 30 milesWHITE 22-24 milesFRESHMAN 21-23 miles
MONDAY, OCTOBER 20
Group PreRunPost
Gold 3x2000m@T w/1:00 + 4-6x200m@R — Threshold tempo with speed finish Total: ~6 miles1mi cooldown
Green 3x2000m@T w/1:00 + 4x200m@R — Threshold tempo with speed finish Total: ~6 miles1mi cooldown
White 2x2000m@T w/1:00 + 4x200m@R — Threshold tempo with speed finish Total: ~5 miles1mi cooldown
Freshman 2x2000m@T + 4x200m@R — Threshold tempo with speed finish Total: ~5 miles1mi cooldown
TUESDAY, OCTOBER 21
Group PreRunPost
Gold 5 miles easy — Light aerobic maintenanceStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Green 4 miles easy — Light aerobic maintenanceStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
White 3 miles easy — Light aerobic maintenanceStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Freshman 2 miles easy — Light aerobic maintenanceStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
WEDNESDAY, OCTOBER 22
Group PreRunPost
Gold 10x300m@R — Speed sharpener with full recovery Total: ~6 miles1mi cooldown
Green 5 miles easy — Recovery before JV RegionalsLight Recovery — Stretching and mobility
White 3 miles easy — Recovery before JV RegionalsLight Recovery — Stretching and mobility
Freshman 3 miles easy — Recovery before JV RegionalsLight Recovery — Stretching and mobility
THURSDAY, OCTOBER 23 - JV REGIONALS
Group PreRunPost
Gold 6 miles easy — Recovery before JV RegionalsLight Recovery — Stretching and mobility
Green Race Recovery — Extended cooldown + recovery
White Race Recovery — Cooldown + recovery
Freshman Race Recovery — Cooldown + recovery
FRIDAY, OCTOBER 24
Group PreRunPost
Gold 4 miles easy — Pre-championship recoveryStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Green 4 miles easy — Recovery from JV RegionalsStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
White 3 miles easy — Recovery from JV RegionalsStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Freshman 3 miles easy — Recovery from JV RegionalsStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
SATURDAY, OCTOBER 25 - VARSITY REGIONALS
Group PreRunPost
Gold Race Recovery — Extended cooldown + full recovery protocol
Green Race Recovery — Extended cooldown + full recovery protocol
White 3-5 miles easy — Support team at Regionals, light run
Freshman 3-5 miles easy — Support team at Regionals, light run
SUNDAY, OCTOBER 26
Group PreRunPost
Gold REST DAY — Complete recovery from Regional Championship
Green REST DAY — Complete recovery from Regional Championship
White REST DAY — Complete recovery and team celebration
Freshman REST DAY — Complete recovery and team celebration
Training Notes
  • Regional Week: Primary focus on qualifying for State Championships - volume significantly reduced for peak performance.
  • 2000m Threshold: Tuesday's workout maintains race-specific endurance with manageable fatigue.
  • JV Regionals Thursday: Championship opportunity for Freshman, White, and Green runners while Gold maintains sharpness with speed work.
  • Varsity Regionals Saturday: Critical qualifying race for State Championships - Gold and Green compete at highest level.
  • Minimal Volume: Lowest weekly mileage of season to maximize freshness and performance capacity.
  • Quality Emphasis: Only two quality sessions before Regional race to maintain fitness without fatigue.
  • Mental Preparation: Focus on race strategy, visualization, and championship mindset throughout the week.
  • Complete Rest Sunday: All groups take full rest to begin recovery and preparation for State week.
Week 23 ST. XAVIER XC TRAINING Week 23: October 27-November 2, 2025  GOLD 30 miles GREEN 28 miles WHITE 22-25 miles FRESHMAN 20-22 miles ▼
GOLD 30 milesGREEN 28 milesWHITE 22-25 milesFRESHMAN 20-22 miles
MONDAY, OCTOBER 27
Group PreRunPost
Gold 5 miles easy — Recovery from Regionals, light aerobic maintenanceStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Green 4 miles easy — Recovery from Regionals, light aerobic maintenanceStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
White 3 miles easy — Light aerobic maintenanceStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Freshman 2 miles easy — Light aerobic maintenanceStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
TUESDAY, OCTOBER 28
Group PreRunPost
Gold 6x1000m@T w/1:00 + 4-6x200m@R — Final threshold sharpener with speed finish Total: ~6 miles1mi cooldown
Green 5x1000m@T w/1:00 + 4x200m@R — Final threshold sharpener with speed finish Total: ~6 miles1mi cooldown
White 4x1000m@T w/1:00 + 4x200m@R — Threshold sharpener with speed finish Total: ~5 miles1mi cooldown
Freshman 3x1000m@T w/1:00 + 4x200m@R — Threshold sharpener with speed finish Total: ~4.5 miles1mi cooldown
WEDNESDAY, OCTOBER 29
Group PreRunPost
Gold 4 miles easy — Recovery - preparing for StateLight Recovery — Stretching and mobility
Green 4 miles easy — Recovery - preparing for StateLight Recovery — Stretching and mobility
White 3 miles easy — Recovery from Tuesday's workoutLight Recovery — Stretching and mobility
Freshman 3 miles easy — Recovery from Tuesday's workoutLight Recovery — Stretching and mobility
THURSDAY, OCTOBER 30
Group PreRunPost
Gold 16x200m@R — Final speed sharpener - full recovery between reps Total: ~6 miles1mi cooldown
Green 14x200m@R — Final speed sharpener - full recovery between reps Total: ~5.5 miles1mi cooldown
White 12x200m@R — Speed sharpener - full recovery between reps Total: ~5 miles1mi cooldown
Freshman 10x200m@R — Speed sharpener - full recovery between reps Total: ~4.5 miles1mi cooldown
FRIDAY, OCTOBER 31
Group PreRunPost
Gold 3 miles easy — Final pre-race shakeoutStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Green 3 miles easy — Final pre-race shakeoutStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
White 3 miles easy — Light maintenance runStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
Freshman 3 miles easy — Light maintenance runStrides — 2 @ 3200m, 2 @ 1600m, 2 @ 800m
SATURDAY, NOVEMBER 1 - STATE CHAMPIONSHIPS
Group PreRunPost
Gold Championship Recovery — Extended cooldown + celebration + full recovery protocol
Green Championship Recovery — Extended cooldown + celebration + full recovery protocol
White 3-5 miles easy — Support varsity teammates at State Championships
Freshman 3-5 miles easy — Support varsity teammates at State Championships
SUNDAY, NOVEMBER 2
Group PreRunPost
Gold REST DAY — Celebrate the season! Complete recovery and reflection.
Green REST DAY — Celebrate the season! Complete recovery and reflection.
White REST DAY — Celebrate the season with the team!
Freshman REST DAY — Celebrate the season with the team!
Training Notes
  • Championship Week: The pinnacle of the entire season - all training has led to this moment.
  • 1000m Threshold Tuesday: Final quality session maintains race-specific fitness without excessive fatigue.
  • 200m Speed Thursday: Last sharpening workout primes neuromuscular system for race day performance.
  • Minimal Volume: Extremely reduced mileage allows for maximum freshness and optimal performance capacity.
  • State Championship Saturday: Gold and Green compete at the highest level - the culmination of months of preparation.
  • Mental Focus: Week emphasizes visualization, race strategy, and championship mindset alongside physical preparation.
  • Recovery Priority: Sleep, nutrition, hydration, and stress management are critical this week.
  • Team Unity: All groups support each other - Freshman and White provide crucial team support at State.
  • Season Celebration: Sunday marks the end of the XC season - time to reflect, celebrate achievements, and begin recovery.
  • Trust the Process: Months of training have prepared you for this - believe in your fitness and execute your race plan with confidence!
Week 25 🏃 STX XC Training - Week 25  Gold 48 miles Green 40 miles White 32 miles Freshman 24 miles ▼
Gold 48 milesGreen 40 milesWhite 32 milesFreshman 24 miles
MONDAY
Group PreRunPost
Gold 4mi easy 4.0 mi
Green 3mi easy 3.0 mi
White 3mi easy 3.0 mi
Freshman 2mi easy 2.0 mi
WEDNESDAY
Group PreRunPost
Gold 4mi easy 4.0 mi
Green 3mi easy 3.0 mi
White 3mi easy 3.0 mi
Freshman 2mi easy 2.0 mi
FRIDAY
Group PreRunPost
Gold 4mi easy 4.0 mi
Green 4mi easy 4.0 mi
White 2mi easy 2.0 mi
Freshman 2mi easy 2.0 mi
SUNDAY
Group PreRunPost
Gold REST REST
Green REST REST
White REST REST
Freshman REST REST
Week 26 🏃 STX Training - Week 26  Gold 56 miles Green 48 miles White 39 miles Freshman 30 miles ▼
Gold 56 milesGreen 48 milesWhite 39 milesFreshman 30 miles
MONDAY
Group PreRunPost
Gold 5mi easy 5.0 mi
Green 4mi easy 4.0 mi
White 3mi easy 3.0 mi
Freshman 2mi easy 2.0 mi
TUESDAY
Group PreRunPost
Gold Hills 7.0 mi; 7mi easy 7.0 mi
Green Hills 6.0 mi; 6mi easy 6.0 mi
White Hills 5.0 mi; 5mi easy 5.0 mi
Freshman Hills 4.0 mi; 4mi easy 4.0 mi
WEDNESDAY
Group PreRunPost
Gold 4mi easy 4.0 mi
Green 4mi easy 4.0 mi
White 3mi easy 3.0 mi
Freshman 2mi easy 2.0 mi
THURSDAY
Group PreRunPost
Gold 7mi easy 7.0 mi; 7mi easy 7.0 mi
Green 6mi easy 6.0 mi; 6mi easy 6.0 mi
White 5mi easy 5.0 mi; 5mi easy 5.0 mi
Freshman 4mi easy 4.0 mi; 4mi easy 4.0 mi
FRIDAY
Group PreRunPost
Gold 5mi easy 5.0 mi
Green 4mi easy 4.0 mi
White 3mi easy 3.0 mi
Freshman 2mi easy 2.0 mi
SATURDAY
Group PreRunPost
Gold NXR - 5k 6.0 mi; Long Run 8mi 8.0 mi
Green NXR - 5k 6.0 mi; Long Run 6mi 6.0 mi
White NXR - 5k 5.0 mi; Long Run 5mi 5.0 mi
Freshman NXR - 5k 4.0 mi; Long Run 4mi 4.0 mi
SUNDAY
Group PreRunPost
Gold REST REST
Green REST REST
White REST REST
Freshman REST REST
Week 27 🏃 STX Training - Week 27  Gold 42 miles Green 35 miles White 28 miles Freshman 21 miles ▼
Gold 42 milesGreen 35 milesWhite 28 milesFreshman 21 miles
MONDAY
Group PreRunPost
Gold 6mi easy 6.0 mi
Green 5mi easy 5.0 mi
White 4mi easy 4.0 mi
Freshman 3mi easy 3.0 mi
TUESDAY
Group PreRunPost
Gold Fartlek: 8x1:00 on (4:00 easy) 8.0 mi
Green Fartlek: 7x1:00 on (4:00 easy) 7.0 mi
White Fartlek: 6x1:00 on (4:00 easy) 6.0 mi
Freshman Fartlek: 5x1:00 on (4:00 easy) 4.0 mi
WEDNESDAY
Group PreRunPost
Gold 5mi easy 5.0 mi
Green 4mi easy 4.0 mi
White 4mi easy 4.0 mi
Freshman 3mi easy 3.0 mi
THURSDAY
Group PreRunPost
Gold 8mi easy or Thanksgiving Day Race 8.0 mi
Green 7mi easy or Thanksgiving Day Race 7.0 mi
White 6mi easy or Thanksgiving Day Race 6.0 mi
Freshman 4mi easy or Thanksgiving Day Race 4.0 mi
FRIDAY
Group PreRunPost
Gold 6mi easy 6.0 mi
Green 5mi easy 5.0 mi
White 3mi easy 3.0 mi
Freshman 3mi easy 3.0 mi
SATURDAY
Group PreRunPost
Gold Long Run 9mi - Progression 9.0 mi
Green Long Run 7mi - Progression 7.0 mi
White Long Run 5mi - Progression 5.0 mi
Freshman Long Run 4mi - Progression 4.0 mi
SUNDAY
Group PreRunPost
Gold REST REST
Green REST REST
White REST REST
Freshman REST REST
Week 28 🏃 STX Training - Week 28  Gold 48 miles Green 40 miles White 32 miles Freshman 24 miles ▼
Gold 48 milesGreen 40 milesWhite 32 milesFreshman 24 miles
MONDAY
Group PreRunPost
Gold 9mi easy 9.0 mi
Green 8mi easy 8.0 mi
White 6mi easy 6.0 mi
Freshman 5mi easy 5.0 mi
TUESDAY
Group PreRunPost
Gold Hills - after WU 25min of hill repeats, track your reps 7.0 mi
Green Hills - after WU 20min of hill repeats, track your reps 6.0 mi
White Hills - after WU 15min of hill repeats, track your reps 5.0 mi
Freshman Hills - after WU 15min of hill repeats, track your reps 3.0 mi
WEDNESDAY
Group PreRunPost
Gold 9mi easy 9.0 mi
Green 8mi easy 8.0 mi
White 6mi easy 6.0 mi
Freshman 5mi easy 5.0 mi
THURSDAY
Group PreRunPost
Gold Fartlek: 8x1:00 on (4:00 easy) 6.0 mi
Green Fartlek: 7x1:00 on (4:00 easy) 5.0 mi
White Fartlek: 6x1:00 on (4:00 easy) 4.0 mi
Freshman Fartlek: 5x1:00 on (4:00 easy) 3.0 mi
FRIDAY
Group PreRunPost
Gold 7mi easy 7.0 mi
Green 5mi easy 5.0 mi
White 5mi easy 5.0 mi
Freshman 3mi easy 3.0 mi
SATURDAY
Group PreRunPost
Gold Long Run 10mi or 5k Race 10.0 mi
Green Long Run 8mi or 5k Race 8.0 mi
White Long Run 6mi or 5k Race 6.0 mi
Freshman Long Run 5mi or 5k Race 5.0 mi
SUNDAY
Group PreRunPost
Gold REST REST
Green REST REST
White REST REST
Freshman REST REST
Week 29 🏃 STX Training - Week 29  Gold 47 miles Green 40 miles White 32 miles Freshman 24 miles ▼
Gold 47 milesGreen 40 milesWhite 32 milesFreshman 24 miles
MONDAY
Group PreRunPost
Gold 8mi easy 8.0 mi
Green 6mi easy 6.0 mi
White 5mi easy 5.0 mi
Freshman 4mi easy 3.0 mi
TUESDAY
Group PreRunPost
Gold Hills - after WU, 30min of hill repeats 6.0 mi
Green Hills - after WU, 25min of hill repeats 5.0 mi
White Hills - after WU, 20min of hill repeats 4.5 mi
Freshman Hills - after WU, 15min of hill repeats 4.0 mi
WEDNESDAY
Group PreRunPost
Gold 7.5mi easy 7.5 mi
Green 6mi easy 6.0 mi
White 4mi easy 4.0 mi
Freshman 3mi easy 3.0 mi
THURSDAY
Group PreRunPost
Gold Fartlek: 8x1:30 on (3:30 easy) 7.5 mi
Green Fartlek: 7x1:30 on (3:30 easy) 7.0 mi
White Fartlek: 6x1:30 on (3:30 easy) 6.0 mi
Freshman Fartlek: 5x1:30 on (3:30 easy) 5.0 mi
FRIDAY
Group PreRunPost
Gold 7mi easy 7.0 mi
Green 5mi easy 5.0 mi
White 5mi easy 5.0 mi
Freshman 3mi easy 3.0 mi
SATURDAY
Group PreRunPost
Gold Long Run 10mi 10.0 mi
Green Long Run 8mi 8.0 mi
White Long Run 6mi 6.0 mi
Freshman Long Run 5mi 5.0 mi
SUNDAY
Group PreRunPost
Gold REST REST
Green REST REST
White REST REST
Freshman REST REST
Week 30 🏃 STX Training - Week 30  Gold 41 miles Green 34 miles White 30 miles Freshman 22 miles ▼
Gold 41 milesGreen 34 milesWhite 30 milesFreshman 22 miles
MONDAY
Group PreRunPost
Gold 6mi easy 6.0 mi
Green 5mi easy 5.0 mi
White 4mi easy 4.0 mi
Freshman 3mi easy 3.0 mi
TUESDAY
Group PreRunPost
Gold 10min WU; Hills - 30min; 10min CD 7.0 mi
Green 10min WU; Hills - 25min; 10min CD 6.0 mi
White 10min WU; Hills - 20min; 10min CD 5.0 mi
Freshman 10min WU; Hills - 15min; 10min CD 4.0 mi
WEDNESDAY
Group PreRunPost
Gold 5mi easy 5.0 mi
Green 4mi easy 4.0 mi
White 4mi easy 4.0 mi
Freshman 3mi easy 3.0 mi
THURSDAY
Group PreRunPost
Gold 10min WU; Fartlek: 8x1:30 on/ 3:30 off; 10min CD 8.0 mi
Green 10min WU; Fartlek: 7x1:30 on/ 3:30 off; 10min CD 7.5 mi
White 10min WU; Fartlek: 6x1:30 on/ 3:30 off; 10min CD 6.5 mi
Freshman 10min WU; Fartlek: 5x1:30 on/ 3:30 off; 10min CD 5.0 mi
FRIDAY
Group PreRunPost
Gold 7mi easy 7.0 mi
Green 5mi easy 5.0 mi
White 4mi easy 4.0 mi
Freshman 3mi easy 3.0 mi
SATURDAY
Group PreRunPost
Gold Long Run 8mi 8.0 mi
Green Long Run 7mi 7.0 mi
White Long Run 6mi 6.0 mi
Freshman Long Run 4mi 4.0 mi
SUNDAY
Group PreRunPost
Gold REST REST
Green REST REST
White REST REST
Freshman REST REST
Week 31 🏃 STX Training - Week 31  Gold 54 miles Green 45 miles White 36 miles Freshman 27 miles ▼
Gold 54 milesGreen 45 milesWhite 36 milesFreshman 27 miles
MONDAY
Group PreRunPost
Gold 8mi easy 8.0 mi
Green 7mi easy 7.0 mi
White 5mi easy 5.0 mi
Freshman 4mi easy 4.0 mi
TUESDAY
Group PreRunPost
Gold 10min WU; Hills - 35min; 10min CD 10.0 mi
Green 10min WU; Hills - 30min; 10min CD 9.0 mi
White 10min WU; Hills - 25min; 10min CD 7.0 mi
Freshman 10min WU; Hills - 20min; 10min CD 5.0 mi
WEDNESDAY
Group PreRunPost
Gold 7mi easy 7.0 mi
Green 6mi easy 6.0 mi
White 5mi easy 5.0 mi
Freshman 4mi easy 4.0 mi
THURSDAY
Group PreRunPost
Gold REST - Christmas Day REST
Green REST - Christmas Day REST
White REST - Christmas Day REST
Freshman REST - Christmas Day REST
FRIDAY
Group PreRunPost
Gold Long Run 11mi 11.0 mi
Green Long Run 8mi 8.0 mi
White Long Run 7mi 7.0 mi
Freshman Long Run 5mi 5.0 mi
SATURDAY
Group PreRunPost
Gold 8mi easy 8.0 mi
Green 6mi easy 6.0 mi
White 5mi easy 5.0 mi
Freshman 4mi easy 4.0 mi
SUNDAY
Group PreRunPost
Gold 10min WU; Fartlek: 8x2:00 on/ 3:00 off; 10min CD 10.0 mi
Green 10min WU; Fartlek: 7x2:00 on/ 3:00 off; 10min CD 9.0 mi
White 10min WU; Fartlek: 6x2:00 on/ 3:00 off; 10min CD 7.0 mi
Freshman 10min WU; Fartlek: 5x2:00 on/ 3:00 off; 10min CD 5.0 mi
Week 32 🏃 STX Training - Week 32  Gold 54 miles Green 45 miles White 36 miles Freshman 27 miles ▼
Gold 54 milesGreen 45 milesWhite 36 milesFreshman 27 miles
MONDAY
Group PreRunPost
Gold 8mi easy 8.0 mi
Green 7mi easy 7.0 mi
White 5mi easy 5.0 mi
Freshman 4mi easy 4.0 mi
TUESDAY
Group PreRunPost
Gold 10min WU; Hills - 35min; 10min CD 10.0 mi
Green 10min WU; Hills - 30min; 10min CD 9.0 mi
White 10min WU; Hills - 25min; 10min CD 7.0 mi
Freshman 10min WU; Hills - 20min; 10min CD 5.0 mi
WEDNESDAY
Group PreRunPost
Gold 7mi easy 7.0 mi
Green 6mi easy 6.0 mi
White 5mi easy 5.0 mi
Freshman 4mi easy 4.0 mi
THURSDAY
Group PreRunPost
Gold 10min WU; Fartlek: 8x1:30 on/ 3:30 off; 10min CD 10.0 mi
Green 10min WU; Fartlek: 7x1:30 on/ 3:30 off; 10min CD 9.0 mi
White 10min WU; Fartlek: 6x1:30 on/ 3:30 off; 10min CD 7.0 mi
Freshman 10min WU; Fartlek: 5x1:30 on/ 3:30 off; 10min CD 5.0 mi
FRIDAY
Group PreRunPost
Gold 8mi easy 8.0 mi
Green 6mi easy 6.0 mi
White 5mi easy 5.0 mi
Freshman 4mi easy 4.0 mi
SATURDAY
Group PreRunPost
Gold Long Run 11mi 11.0 mi
Green Long Run 8mi 8.0 mi
White Long Run 7mi 7.0 mi
Freshman Long Run 5mi 5.0 mi
SUNDAY
Group PreRunPost
Gold REST REST
Green REST REST
White REST REST
Freshman REST REST
Week 33 🏃 STX Training - Week 33  Gold 53 miles Green 44 miles White 37 miles Freshman 30 miles ▼
Gold 53 milesGreen 44 milesWhite 37 milesFreshman 30 miles
MONDAY
Group PreRunPost
Gold 8mi easy 8.0 mi
Green 7mi easy 7.0 mi
White 5mi easy 5.0 mi
Freshman 4mi easy 4.0 mi
TUESDAY
Group PreRunPost
Gold 10min WU; Hills - 40min; 10min CD 9.0 mi
Green 10min WU; Hills - 35min; 10min CD 8.0 mi
White 10min WU; Hills - 30min; 10min CD 7.0 mi
Freshman 10min WU; Hills - 25min; 10min CD 6.0 mi
WEDNESDAY
Group PreRunPost
Gold 7mi easy 7.0 mi
Green 6mi easy 6.0 mi
White 5mi easy 5.0 mi
Freshman 4mi easy 4.0 mi
THURSDAY
Group PreRunPost
Gold 10min WU; Fartlek: 8x2:00 on/ 3:00 off; 10min CD 9.0 mi
Green 10min WU; Fartlek: 7x2:00 on/ 3:00 off; 10min CD 8.0 mi
White 10min WU; Fartlek: 6x2:00 on/ 3:00 off; 10min CD 7.0 mi
Freshman 10min WU; Fartlek: 5x2:00 on/ 3:00 off; 10min CD 6.0 mi
FRIDAY
Group PreRunPost
Gold 8mi easy 8.0 mi
Green 6mi easy 6.0 mi
White 5mi easy 5.0 mi
Freshman 4mi easy 4.0 mi
SATURDAY
Group PreRunPost
Gold Long Run 12mi/90min - Progression 12.0 mi
Green Long Run 9mi/75min - Progression 9.0 mi
White Long Run 8mi/65min - Progression 8.0 mi
Freshman Long Run 6.5mi/50min - Progression 6.5 mi
SUNDAY
Group PreRunPost
Gold REST REST
Green REST REST
White REST REST
Freshman REST REST
Week 34 🏃 STX Training - Week 34  Gold 49-38 Green 41-34 White 34-27 Freshman 27.5-23 ▼
Gold 49-38Green 41-34White 34-27Freshman 27.5-23
MONDAY
Group PreRunPost
Gold 10min WU; Hills - 40min; 10min CD 8 mi; 8mi easy 8 mi
Green 10min WU; Hills - 35min; 10min CD 7 mi; 7mi easy 7 mi
White 10min WU; Hills - 30min; 10min CD 6 mi; 5mi easy 5 mi
Freshman 10min WU; Hills - 25min; 10min CD 5 mi; 4mi easy 4 mi
TUESDAY
Group PreRunPost
Gold 8mi easy 8 mi; 10min WU; Hills - 40min; 10min CD 8 mi
Green 7mi easy 7 mi; 10min WU; Hills - 35min; 10min CD 7 mi
White 5mi easy 5 mi; 10min WU; Hills - 30min; 10min CD 6 mi
Freshman 4mi easy 4 mi; 10min WU; Hills - 25min; 10min CD 5 mi
WEDNESDAY
Group PreRunPost
Gold Race 4 mi; 7mi easy 7 mi
Green Race 4 mi; 6mi easy 6 mi
White Race 3 mi; 5mi easy 5 mi
Freshman Race 3 mi; 4mi easy 4 mi
THURSDAY
Group PreRunPost
Gold Pre Tempo: 8 laps + 6x200 cut down w/1:00 recovery 6 mi
Green Pre Tempo: 8 laps + 6x200 cut down w/1:00 recovery 6 mi
White Pre Tempo: 6 laps + 4x200 cut down w/1:00 recovery 5 mi
Freshman Pre Tempo: 4 laps + 4x200 cut down w/1:00 recovery 4 mi
FRIDAY
Group PreRunPost
Gold 8mi easy 8 mi
Green 6mi easy 6 mi
White 5mi easy 5 mi
Freshman 4mi easy 4 mi
SATURDAY
Group PreRunPost
Gold Race 4 mi; Long Run 12mi/90min - Progression 12 mi
Green Race 4 mi; Long Run 9mi/75min - Progression 9 mi
White Race 3 mi; Long Run 8mi/65min - Progression 8 mi
Freshman Race 3 mi; Long Run 6.5mi/50min - Progression 6.5 mi
SUNDAY
Group PreRunPost
Gold REST/Shakeout run for racers 2-4miles REST
Green REST/Shakeout run for racers 2-4miles REST
White REST/Shakeout run for racers 2-4miles REST
Freshman REST/Shakeout run for racers 2-4miles REST
Week 35 🏃 STX Training - Week 35  Gold 49-46 Green 41-40 White 34-32 Freshman 27.5-27 ▼
Gold 49-46Green 41-40White 34-32Freshman 27.5-27
MONDAY
Group PreRunPost
Gold 8mi easy i 8 mi
Green 7mi easy i 7 mi
White 5mi easy i 5 mi
Freshman 4mi easy i 4 mi
TUESDAY
Group PreRunPost
Gold 10min WU; Fartlek: 5-4-3-2-1 w/ half recovery; 10min CD + 6x200 CD i 7 mi
Green 10min WU; Fartlek: 5-4-3-2-1 w/ half recovery; 10min CD + 6x200 CD i 7 mi
White 10min WU; Fartlek: 5-4-3-2-1 w/ half recovery; 10min CD + 4x200 CD i 6 mi
Freshman 10min WU; Fartlek: 5-4-3-2-1 w/ half recovery; 10min CD + 2x200 CD i 5 mi
WEDNESDAY
Group PreRunPost
Gold 7mi easy i 7 mi
Green 6mi easy i 6 mi
White 5mi easy i 5 mi
Freshman 4mi easy i 4 mi
THURSDAY
Group PreRunPost
Gold 10min WU; Hills - 35min; 10min CD i 7 mi
Green 10min WU; Hills - 30min; 10min CD i 6 mi
White 10min WU; Hills - 25min; 10min CD i 5 mi
Freshman 10min WU; Hills - 20min; 10min CD i 4 mi
FRIDAY
Group PreRunPost
Gold 8mi easy i 8 mi
Green 6mi easy i 6 mi
White 5mi easy i 5 mi
Freshman 4mi easy i 4 mi
SATURDAY
Group PreRunPost
Gold 5mi easy i 5 mi; Long Run 12mi/90min - Progression i 12 mi
Green 4mi easy i 4 mi; Long Run 9mi/75min - Progression i 9 mi
White 3mi easy i 3 mi; Long Run 8mi/65min - Progression i 8 mi
Freshman 3mi easy i 3 mi; Long Run 6.5mi/50min - Progression i 6.5 mi
SUNDAY
Group PreRunPost
Gold Race 4 mi; REST REST
Green Race 4 mi; REST REST
White Race 3 mi; REST REST
Freshman Race 3 mi; REST REST
Week 36 🏃 STX Training - Week 36  Gold 44.5-48.5 Green 38-42 White 31-34 Freshman 26.5-29.5 ▼
Gold 44.5-48.5Green 38-42White 31-34Freshman 26.5-29.5
MONDAY
Group PreRunPost
Gold 10min WU; Hills - 35min; 10min CD i 8 mi
Green 10min WU; Hills - 30min; 10min CD i 7 mi
White 10min WU; Hills - 25min; 10min CD i 6 mi
Freshman 10min WU; Hills - 20min; 10min CD i 5 mi
TUESDAY
Group PreRunPost
Gold 6mi easy i 6 mi
Green 5mi easy i 5 mi
White 4mi easy i 4 mi
Freshman 3.5mi easy i 3.5 mi
WEDNESDAY
Group PreRunPost
Gold 10min WU; Fartlek: 5x5:00@T-2:00@Easy; 10min CD 8 mi
Green 10min WU; Fartlek: 5x5:00@T-2:00@Easy; 10min CD 7 mi
White 10min WU; Fartlek: 5x5:00@T-2:00@Easy; 10min CD 6 mi
Freshman 10min WU; Fartlek: 5x5:00@T-2:00@Easy; 10min CD 5 mi
THURSDAY
Group PreRunPost
Gold 6mi easy i 6 mi
Green 5mi easy i 5 mi
White 4mi easy i 4 mi
Freshman 3.5mi easy i 3.5 mi
FRIDAY
Group PreRunPost
Gold Long Run 10.5mi/80min - Progression i 10.5 mi
Green Long Run 9mi/70min - Progression i 9 mi
White Long Run 7mi/50min - Progression i 7 mi
Freshman Long Run 6mi/45min - Progression i 6 mi
SATURDAY
Group PreRunPost
Gold 6mi easy i 6 mi
Green 5mi easy i 5 mi
White 4mi easy i 4 mi
Freshman 3.5mi easy i 3.5 mi
SUNDAY
Group PreRunPost
Gold Race 4 mi; Rest, Mobility REST
Green Race 4 mi; Rest, Mobility REST
White Race 3 mi; Rest, Mobility REST
Freshman Race 3 mi; Rest, Mobility REST
Week 37 🏃 STX Training - Week 37  Gold 44-32 Green 38-29 White 33-24 Freshman 28.5-22 ▼
Gold 44-32Green 38-29White 33-24Freshman 28.5-22
MONDAY
Group PreRunPost
Gold 10min WU; Hills - 35min; 10min CD i 8 mi
Green 10min WU; Hills - 30min; 10min CD i 7 mi
White 10min WU; Hills - 25min; 10min CD i 6 mi
Freshman 10min WU; Hills - 20min; 10min CD i 5 mi
TUESDAY
Group PreRunPost
Gold 6mi easy i 6 mi
Green 5mi easy i 5 mi
White 4.5mi easy i 4.5 mi
Freshman 4mi easy i 4 mi
WEDNESDAY
Group PreRunPost
Gold Race 4 mi; 10min WU; Fartlek: 5-4-3-2-1; 10min CD i 8 mi
Green Race 4 mi; 10min WU; Fartlek: 5-4-3-2-1; 10min CD i 7 mi
White Race 3 mi; 10min WU; Fartlek: 5-4-3-2-1; 10min CD i 6 mi
Freshman Race 3 mi; 10min WU; Fartlek: 5-4-3-2-1; 10min CD i 5 mi
THURSDAY
Group PreRunPost
Gold 6mi easy i 6 mi
Green 5mi easy i 5 mi
White 4.5mi easy i 4.5 mi
Freshman 4mi easy i 4 mi
FRIDAY
Group PreRunPost
Gold Race 4 mi; 6mi easy i 6 mi
Green Race 4 mi; 5mi easy i 5 mi
White Race 3 mi; 4.5mi easy i 4.5 mi
Freshman Race 3 mi; 4mi easy i 4 mi
SATURDAY
Group PreRunPost
Gold Race 4 mi; Long Run 10mi/75min - Progression i 10 mi
Green Race 4 mi; Long Run 9mi/70min - Progression i 9 mi
White Race 3 mi; Long Run 7.5mi/55min - Progression i 7.5 mi
Freshman Race 3 mi; Long Run 6.5mi/50min - Progression i 6.5 mi
SUNDAY
Group PreRunPost
Gold REST REST
Green REST REST
White REST REST
Freshman REST REST
Week 38 🏃 STX Training - Week 38  Gold 42-48 Green 37-42 White 31.5-36 Freshman 27.5-31.5 ▼
Gold 42-48Green 37-42White 31.5-36Freshman 27.5-31.5
MONDAY
Group PreRunPost
Gold 6mi easy i 6.0 mi
Green 5mi easy i 5.0 mi
White 4.5mi easy i 4.5 mi
Freshman 4mi easy i 4.0 mi
TUESDAY
Group PreRunPost
Gold 10min WU; Hills - 35min; 10min CD i 8.0 mi
Green 10min WU; Hills - 30min; 10min CD i 7.0 mi
White 10min WU; Hills - 25min; 10min CD i 6.0 mi
Freshman 10min WU; Hills - 20min; 10min CD i 5.0 mi
WEDNESDAY
Group PreRunPost
Gold 6mi easy i 6.0 mi
Green 5mi easy i 5.0 mi
White 4.5mi easy i 4.5 mi
Freshman 4mi easy i 4.0 mi
THURSDAY
Group PreRunPost
Gold 7.5mi easy + strides/200 8.0 mi; 10min WU; Fartlek: 5x1:00@mile - 2:00@easy; 10min CD 8.0 mi
Green 6.5mi easy + strides/200s 7.0 mi; 10min WU; Fartlek: 5x1:00@mile - 2:00@easy; 10min CD 7.0 mi
White 5.5mi easy + strides/200 6.0 mi; 10min WU; Fartlek: 5x1:00@mile - 2:00@easy; 10min CD 6.0 mi
Freshman 4.5mi easy + strides/200 5.0 mi; 10min WU; Fartlek: 5x1:00@mile - 2:00@easy; 10min CD 5.0 mi
FRIDAY
Group PreRunPost
Gold 6mi easy i 6.0 mi; Race 4.0 mi
Green 5mi easy i 5.0 mi; Race 4.0 mi
White 4.5mi easy i 4.5 mi; Race 3.0 mi
Freshman 4mi easy i 4.0 mi; Race 3.0 mi
SATURDAY
Group PreRunPost
Gold Race 4.0 mi; Long Run 10mi/75min - Progression i 10.0 mi
Green Race 4.0 mi; Long Run 9mi/70min - Progression i 9.0 mi
White Race 3.0 mi; Long Run 7.5mi/55min - Progression i 7.5 mi
Freshman Race 3.0 mi; Long Run 6.5mi/50min - Progression i 6.5 mi
SUNDAY
Group PreRunPost
Gold Long Run 10mi/75min - Progression i 10.0 mi; REST REST
Green Long Run 9mi/70min - Progression i 9.0 mi; REST REST
White Long Run 7.5mi/55min - Progression i 7.5 mi; REST REST
Freshman Long Run 6.5mi/50min - Progression i 6.5 mi; REST REST
Week 39 🏃 STX Training - Week 39  Gold 38-41.5 Green 34-37.5 White 30.5-33 Freshman 26-29 ▼
Gold 38-41.5Green 34-37.5White 30.5-33Freshman 26-29
MONDAY
Group PreRunPost
Gold 6mi easy i 6.0 mi
Green 5mi easy i 5.0 mi
White 4.5mi easy i 4.5 mi
Freshman 4mi easy i 4.0 mi
TUESDAY
Group PreRunPost
Gold 2x200@mile (200j) +12x400@5k (200j) + 2x200@800 (60s) 7.5 mi
Green 2x200@mile (200j) +12x400@5k (200j) + 2x200@800 (60s) 7.5 mi
White 2x200@mile (200j) +10x400@5k (200j) + 2x200@800 (60s) 7.0 mi
Freshman 2x200@mile (200j) +8x400@5k (200j) + 2x200@800 (60s) 6.0 mi
WEDNESDAY
Group PreRunPost
Gold 6mi easy i 6.0 mi
Green 5mi easy i 5.0 mi
White 4.5mi easy i 4.5 mi
Freshman 4mi easy i 4.0 mi
THURSDAY
Group PreRunPost
Gold Pre Tempo (8 laps) + 6x200 cut down 6.0 mi
Green Pre Tempo (7 laps) + 6x200 cut down 6.0 mi
White Pre Tempo (6 laps) + 4x200 cut down 5.0 mi
Freshman Pre Tempo (5 laps) + 4x200 cut down 4.0 mi
FRIDAY
Group PreRunPost
Gold 6mi easy i 6.0 mi
Green 5mi easy i 5.0 mi
White 4.5mi easy i 4.5 mi
Freshman 4mi easy i 4.0 mi
SATURDAY
Group PreRunPost
Gold 6mi easy i 6.0 mi; 12x200@mile (200j)+4x200@800 (45s) 6.5 mi
Green 5mi easy i 5.0 mi; 12x200@mile (200j)+4x200@800 (45s) 5.5 mi
White 4.5mi easy i 4.5 mi; 12x200@mile (200j)+4x200@800 (45s) 5.0 mi
Freshman 4mi easy i 4.0 mi; 12x200@mile (200j)+4x200@800 (45s) 4.0 mi
SUNDAY
Group PreRunPost
Gold Race 4.0 mi; REST REST
Green Race 4.0 mi; REST REST
White Race 3.0 mi; REST REST
Freshman Race 3.0 mi; REST REST
Week 40 🏃 STX Training - Week 40  Gold 41 miles Green 35 miles White 31 miles Freshman 26.5 miles ▼
Gold 41 milesGreen 35 milesWhite 31 milesFreshman 26.5 miles
MONDAY
Group PreRunPost
Gold 6mi easy i 6.0 mi
Green 5mi easy i 5.0 mi
White 4.5mi easy i 4.5 mi
Freshman 4mi easy i 4.0 mi
TUESDAY
Group PreRunPost
Gold 2x200@mile (200j) +8x600@3k (200j - 2:00-2:30 total rec.) + 4x200@800 (60s) 8 mi
Green 2x200@mile (200j) + 7x600@3k (200j - 2:00-2:30 total rec.) + 4x200@800 (60s) 7.0 mi
White 2x200@mile (200j) +6x600@3k (200j - 2:00-2:30 total rec.) + 4x200@800 (60s) 6.0 mi
Freshman 2x200@mile (200j) + 5x600@3k (200j - 2:00-2:30 total rec.) + 4x200@800 (60s) 5.0 mi
WEDNESDAY
Group PreRunPost
Gold 6mi easy i 6.0 mi
Green 5mi easy i 5.0 mi
White 4.5mi easy i 4.5 mi
Freshman 4mi easy i 4.0 mi
THURSDAY
Group PreRunPost
Gold 2x200@800 (60s) +2x300@800 (90s) +1x400@800 (3:00) +2x300@800 (90s) +2x200@800 (60s) 6.5 mi
Green 2x200@800 (60s) +2x300@800 (90s) +1x400@800 (3:00) +2x300@800 (90s) +2x200@800 (60s) 5.5 mi
White 2x200@800 (60s) +2x300@800 (90s) +1x400@800 (3:00) +2x300@800 (90s) +2x200@800 (60s) 5.0 mi
Freshman 2x200@800 (60s) +2x300@800 (90s) +1x400@800 (3:00) +2x300@800 (90s) +2x200@800 (60s) 4.0 mi
FRIDAY
Group PreRunPost
Gold 6mi easy i 6.0 mi
Green 5mi easy i 5.0 mi
White 4.5mi easy i 4.5 mi
Freshman 4mi easy i 4.0 mi
SATURDAY
Group PreRunPost
Gold Long Run 10mi/75min - Progression i 10.0 mi
Green Long Run 9mi/70min - Progression i 9.0 mi
White Long Run 7.5mi/55min - Progression i 7.5 mi
Freshman Long Run 6.5mi/50min - Progression i 6.5 mi
SUNDAY
Group PreRunPost
Gold REST REST
Green REST REST
White REST REST
Freshman REST REST
Week 41 🏃 STX Training - Week 41  Gold 31.5-30 Green 28.5-27.5 White 28.5-26.5 Freshman 24-23 ▼
Gold 31.5-30Green 28.5-27.5White 28.5-26.5Freshman 24-23
MONDAY
Group PreRunPost
Gold 3x[600@3k (2:00) + 400@mile (2:00) + 200@800 (1:00)] 5.5 mi; 2x200@mile (200j) +12x400@5k (200j) + 2x200@800 (60s) 5.5 mi
Green 3x[600@3k (2:00) + 400@mile (2:00) + 200@800 (1:00)] 5.0 mi; 2x200@mile (200j) +12x400@5k (200j) + 2x200@800 (60s) 5.0 mi
White 3x[600@3k (2:00) + 400@mile (2:00) + 200@800 (1:00)] 5.0 mi; 2x200@mile (200j) +10x400@5k (200j) + 2x200@800 (60s) 5.0 mi
Freshman 3x[600@3k (2:00) + 400@mile (2:00) + 200@800 (1:00)] 4.0 mi; 2x200@mile (200j) +8x400@5k (200j) + 2x200@800 (60s) 4.0 mi
TUESDAY
Group PreRunPost
Gold 5mi easy i 5.0 mi
Green 4.5mi easy i 4.5 mi
White 4.5mi easy i 4.5 mi
Freshman 4mi easy i 4.0 mi
WEDNESDAY
Group PreRunPost
Gold Race 4.0 mi; 2x200@mile (200j) + 10x300@mile (200j) + 4x200@800 (60s) 5.5 mi
Green Race 4.0 mi; 2x200@mile (200j) + 9x300@mile (200j) + 4x200@800 (60s) 5.0 mi
White Race 3.0 mi; 2x200@mile (200j) + 8x300@mile (200j) + 4x200@800 (60s) 5.0 mi
Freshman Race 3.0 mi; 2x200@mile (200j) + 6x300@mile (200j) + 4x200@800 (60s) 4.0 mi
THURSDAY
Group PreRunPost
Gold 5mi easy i 5.0 mi
Green 4.5mi easy i 4.5 mi
White 4.5mi easy i 4.5 mi
Freshman 4mi easy i 4.0 mi
FRIDAY
Group PreRunPost
Gold 5mi easy i 5.0 mi
Green 4.5mi easy i 4.5 mi
White 4.5mi easy i 4.5 mi
Freshman 4mi easy i 4.0 mi
SATURDAY
Group PreRunPost
Gold 2x200@mile (200j) + 12x200@800 (60s) 5.5 mi
Green 2x200@mile (200j) + 12x200@800 (60s) 5.0 mi
White 2x200@mile (200j) + 10x200@800 (60s) 5.0 mi
Freshman 2x200@mile (200j) + 8x200@800 (60s) 4.0 mi
SUNDAY
Group PreRunPost
Gold REST REST
Green REST REST
White REST REST
Freshman REST REST
Week 42 🏃 STX Training - Week 42  Gold 41 miles Green 35 miles White 31 miles Freshman 26.5 miles ▼
Gold 41 milesGreen 35 milesWhite 31 milesFreshman 26.5 miles
MONDAY
Group PreRunPost
Gold 6mi easy i 6.0 mi
Green 5mi easy i 5.0 mi
White 4.5mi easy i 4.5 mi
Freshman 4mi easy i 4.0 mi
TUESDAY
Group PreRunPost
Gold 6mi easy i 6.0 mi
Green 5mi easy i 5.0 mi
White 4.5mi easy i 4.5 mi
Freshman 4mi easy i 4.0 mi
WEDNESDAY
Group PreRunPost
Gold Time Trial: 600m/300m + 6-8x400m@3k (60s) 6.5 mi
Green Time Trial: 600m/300m + 6-8x400m@3k (60s) 5.5 mi
White Time Trial: 600m/300m + 6-8x400m@3k (60s) 5.0 mi
Freshman Time Trial: 600m/300m + 6-8x400m@3k (60s) 4.0 mi
THURSDAY
Group PreRunPost
Gold 6mi easy i 6.0 mi
Green 5mi easy i 5.0 mi
White 4.5mi easy i 4.5 mi
Freshman 4mi easy i 4.0 mi
FRIDAY
Group PreRunPost
Gold Split 400s: 300 (1:00) 100 (full recovery) + 200 (1:00) 200 (full recovery) + 300 (1:00) 100 6.5 mi
Green Split 400s: 300 (1:00) 100 (full recovery) + 200 (1:00) 200 (full recovery) + 300 (1:00) 100 5.5 mi
White Split 400s: 300 (1:00) 100 (full recovery) + 200 (1:00) 200 (full recovery) + 300 (1:00) 100 5.0 mi
Freshman Split 400s: 300 (1:00) 100 (full recovery) + 200 (1:00) 200 (full recovery) + 300 (1:00) 100 4.0 mi
SATURDAY
Group PreRunPost
Gold Long Run 10mi/75min - Progression i 10.0 mi
Green Long Run 9mi/70min - Progression i 9.0 mi
White Long Run 7.5mi/55min - Progression i 7.5 mi
Freshman Long Run 6.5mi/50min - Progression i 6.5 mi
SUNDAY
Group PreRunPost
Gold REST REST
Green REST REST
White REST REST
Freshman REST REST
Week 43 🏃 STX Training - Week 43  Gold 30-28.5 Green 27.5-26.5 White 26.5-24.5 Freshman 23-22 ▼
Gold 30-28.5Green 27.5-26.5White 26.5-24.5Freshman 23-22
MONDAY
Group PreRunPost
Gold 5mi easy i 5.0 mi
Green 4.5mi easy i 4.5 mi
White 4.5mi easy i 4.5 mi
Freshman 4mi easy i 4.0 mi
TUESDAY
Group PreRunPost
Gold 10x400@mile + 6x200@800 5.5 mi
Green 10x400@mile + 6x200@800 5.0 mi
White 8x400@mile + 6x200@800 5.0 mi
Freshman 6x400@mile + 6x200@800 4.0 mi
WEDNESDAY
Group PreRunPost
Gold 5mi easy i 5.0 mi
Green 4.5mi easy i 4.5 mi
White 4.5mi easy i 4.5 mi
Freshman 4mi easy i 4.0 mi
THURSDAY
Group PreRunPost
Gold 5mi easy i 5.0 mi; 12x200@800 (45s) 5.5 mi
Green 4.5mi easy i 4.5 mi; 12x200@800 (45s) 5.0 mi
White 4.5mi easy i 4.5 mi; 10x200@800 (45s) 5.0 mi
Freshman 4mi easy i 4.0 mi; 8x200@800 (45s) 4.0 mi
FRIDAY
Group PreRunPost
Gold Race 4.0 mi; 5mi easy i 5.0 mi
Green Race 4.0 mi; 4.5mi easy i 4.5 mi
White Race 3.0 mi; 4.5mi easy i 4.5 mi
Freshman Race 3.0 mi; 4mi easy i 4.0 mi
SATURDAY
Group PreRunPost
Gold Race 4.0 mi; Race 4.0 mi
Green Race 4.0 mi; Race 4.0 mi
White Race 3.0 mi; Race 3.0 mi
Freshman Race 3.0 mi; Race 3.0 mi
SUNDAY
Group PreRunPost
Gold REST REST
Green REST REST
White REST REST
Freshman REST REST
Week 44 🏃 STX Training - Week 44  Gold 34.5 miles Green 30.5 miles White 26 miles Freshman 23 miles ▼
Gold 34.5 milesGreen 30.5 milesWhite 26 milesFreshman 23 miles
MONDAY
Group PreRunPost
Gold 5x1600@T (1:00) 8 mi
Green 4x1600@T (1:00) 7 mi
White 3x1600@T (1:00) 6.0 mi
Freshman 2x1600@T (1:00) 5.0 mi
TUESDAY
Group PreRunPost
Gold 6mi easy i 6.0 mi
Green 5mi easy i 5.0 mi
White 4.5mi easy i 4.5 mi
Freshman 4mi easy i 4.0 mi
WEDNESDAY
Group PreRunPost
Gold Race 4.0 mi
Green Race 4.0 mi
White Race 3.0 mi
Freshman Race 3.0 mi
THURSDAY
Group PreRunPost
Gold 10x300@mile (100m walk) 6.5 mi
Green 9x300@mile (100m walk) 5.5 mi
White 8x300@mile (100m walk) 5.0 mi
Freshman 8x300@mile (100m walk) 4.0 mi
FRIDAY
Group PreRunPost
Gold 6mi easy i 6.0 mi
Green 5mi easy i 5.0 mi
White 4.5mi easy i 4.5 mi
Freshman 4mi easy i 4.0 mi
SATURDAY
Group PreRunPost
Gold Race 4.0 mi
Green Race 4.0 mi
White Race 3.0 mi
Freshman Race 3.0 mi
SUNDAY
Group PreRunPost
Gold REST REST
Green REST REST
White REST REST
Freshman REST REST
Week 45 🏃 STX Training - Week 45  Gold 38.5-41 Green 33.5-35 White 29-31 Freshman 25.5-26.5 ▼
Gold 38.5-41Green 33.5-35White 29-31Freshman 25.5-26.5
MONDAY
Group PreRunPost
Gold 6mi easy i 6.0 mi
Green 5mi easy i 5.0 mi
White 4.5mi easy i 4.5 mi
Freshman 4mi easy i 4.0 mi
TUESDAY
Group PreRunPost
Gold 3x[600@mile (3:00) + 300@800 (3:00)] 6.5 mi; Race 4.0 mi
Green 3x[600@mile (3:00) + 300@800 (3:00)] 5.5 mi; Race 4.0 mi
White 3x[600@mile (3:00) + 300@800 (3:00)] 5.0 mi; Race 3.0 mi
Freshman 3x[600@mile (3:00) + 300@800 (3:00)] 4.0 mi; Race 3.0 mi
WEDNESDAY
Group PreRunPost
Gold 6mi easy i 6.0 mi
Green 5mi easy i 5.0 mi
White 4.5mi easy i 4.5 mi
Freshman 4mi easy i 4.0 mi
THURSDAY
Group PreRunPost
Gold Split 400s: 300 (1:00) 100 (full recovery) + 200 (1:00) 200 (full recovery) + 300 (1:00) 100 6.5 mi
Green Split 400s: 300 (1:00) 100 (full recovery) + 200 (1:00) 200 (full recovery) + 300 (1:00) 100 5.5 mi
White Split 400s: 300 (1:00) 100 (full recovery) + 200 (1:00) 200 (full recovery) + 300 (1:00) 100 5.0 mi
Freshman Split 400s: 300 (1:00) 100 (full recovery) + 200 (1:00) 200 (full recovery) + 300 (1:00) 100 4.0 mi
FRIDAY
Group PreRunPost
Gold 6mi easy i 6.0 mi
Green 5mi easy i 5.0 mi
White 4.5mi easy i 4.5 mi
Freshman 4mi easy i 4.0 mi
SATURDAY
Group PreRunPost
Gold Long Run 10mi/75min - Progression i 10.0 mi
Green Long Run 9mi/70min - Progression i 9.0 mi
White Long Run 7.5mi/55min - Progression i 7.5 mi
Freshman Long Run 6.5mi/50min - Progression i 6.5 mi
SUNDAY
Group PreRunPost
Gold REST REST
Green REST REST
White REST REST
Freshman REST REST
Week 46 🏃 STX Training - Week 46  Gold 35 miles Green 31 miles White 26.5 miles Freshman 21.5 miles ▼
Gold 35 milesGreen 31 milesWhite 26.5 milesFreshman 21.5 miles
MONDAY
Group PreRunPost
Gold 5mi easy i 5.0 mi
Green 4.5mi easy i 4.5 mi
White 4mi easy i 4.0 mi
Freshman 3mi easy i 3.0 mi
TUESDAY
Group PreRunPost
Gold 20min@T 5.0 mi
Green 20min@T 5.0 mi
White 15min@T 4.0 mi
Freshman 10min@T 3.5 mi
WEDNESDAY
Group PreRunPost
Gold 5mi easy i 5.0 mi
Green 4.5mi easy i 4.5 mi
White 4mi easy i 4.0 mi
Freshman 3mi easy i 3.0 mi
THURSDAY
Group PreRunPost
Gold 5x600@mile (4:00) OR 6x1:30@mile (4:00) 5.5 mi
Green 5x600@mile (4:00) OR 6x1:30@mile (4:00) 5.0 mi
White 4x600@mile (4:00) OR 6x1:30@mile (4:00) 4.0 mi
Freshman 3x600@mile (4:00) OR 6x1:30@mile (4:00) 3.5 mi
FRIDAY
Group PreRunPost
Gold 5mi easy i 5.0 mi
Green 4.5mi easy i 4.5 mi
White 4mi easy i 4.0 mi
Freshman 3mi easy i 3.0 mi
SATURDAY
Group PreRunPost
Gold Long Run 8mi/60min - Progression i 8.0 mi
Green Long Run 6.0mi/45min - Progression i 6.0 mi
White Long Run 5.0mi/40min - Progression i 5.0 mi
Freshman Long Run 4.0mi/35min - Progression i 5.5 mi
SUNDAY
Group PreRunPost
Gold REST REST
Green REST REST
White REST REST
Freshman REST REST
Week 47 🏃 STX Training - Week 47  Gold 37.5-31.5 Green 33-29 White 28.5-24 Freshman 23-20.5 ▼
Gold 37.5-31.5Green 33-29White 28.5-24Freshman 23-20.5
MONDAY
Group PreRunPost
Gold 5mi easy i 5.0 mi
Green 4.5mi easy i 4.5 mi
White 4mi easy i 4.0 mi
Freshman 3mi easy i 3.0 mi
TUESDAY
Group PreRunPost
Gold 12x200@800 (30s) 5.5 mi
Green 12x200@800 (30s) 5.0 mi
White 12x200@800 (30s) 4.0 mi
Freshman 12x200@800 (30s) 3.5 mi
WEDNESDAY
Group PreRunPost
Gold Pre Tempo: 10 laps alternating 200s + 6x200 cut down 5.5 mi
Green Pre Tempo: 9 laps alternating 200s + 6x200 cut down 5.5 mi
White Pre Tempo: 8 laps alternating 200s + 6x200 cut down 5.0 mi
Freshman Pre Tempo: 7 laps alternating 200s + 6x200 cut down 5.0 mi
THURSDAY
Group PreRunPost
Gold 5mi easy i 5.0 mi
Green 4.5mi easy i 4.5 mi
White 4mi easy i 4.0 mi
Freshman 3mi easy i 3.0 mi
FRIDAY
Group PreRunPost
Gold Race 4.0 mi; 5mi easy i 5.0 mi
Green Race 4.0 mi; 4.5mi easy i 4.5 mi
White Race 3.0 mi; 4mi easy i 4.0 mi
Freshman Race 3.0 mi; 3mi easy i 3.0 mi
SATURDAY
Group PreRunPost
Gold Race 4.0 mi; Long Run 8mi/65min - Progression i 8.0 mi
Green Race 4.0 mi; Long Run 7.5mi/55min - Progression i 7.5 mi
White Race 3.0 mi; Long Run 6.0mi/45min - Progression i 6.0 mi
Freshman Race 3.0 mi; Long Run 5.5mi/40min - Progression i 5.5 mi
Week 48 🏃 STX Training - Week 48 — April 20 - 26, 2026  Gold 31-30 Green 28-27.5 White 24-23 Freshman 19 miles ▼
Gold 31-30Green 28-27.5White 24-23Freshman 19 miles
MONDAY
Group PreRunPost
Gold 5mi easy i 5.0 mi
Green 4.5mi easy i 4.5 mi
White 4mi easy i 4.0 mi
Freshman 3mi easy i 3.0 mi
TUESDAY
Group PreRunPost
Gold 4x[3x300@mile (100j/3:00)] + 4x200@800 (60s) 5.5 mi
Green 4x[3x300@mile (100j/3:00)] + 4x200@800 (60s) 5.0 mi
White 3x[3x300@mile (100j/3:00)] + 4x200@800 (60s) 4.0 mi
Freshman 2x[3x300@mile (100j/3:00)] + 4x200@800 (60s) 3.5 mi
WEDNESDAY
Group PreRunPost
Gold 5mi easy i 5.0 mi
Green 4.5mi easy i 4.5 mi
White 4mi easy i 4.0 mi
Freshman 3mi easy i 3.0 mi
THURSDAY
Group PreRunPost
Gold 3x[300@800 (2:30) - 200@800 (2:30) - 100@800 (5:00)] 5.5 mi
Green 3x[300@800 (2:30) - 200@800 (2:30) - 100@800 (5:00)] 5.0 mi
White 2x[300@800 (2:30) - 200@800 (2:30) - 100@800 (5:00)] 4.0 mi
Freshman 2x[300@800 (2:30) - 200@800 (2:30) - 100@800 (5:00)] 3.5 mi
FRIDAY
Group PreRunPost
Gold 5mi easy i 5.0 mi
Green 4.5mi easy i 4.5 mi
White 4mi easy i 4.0 mi
Freshman 3mi easy i 3.0 mi
SATURDAY
Group PreRunPost
Gold Race 4.0 mi; 5mi easy i 5.0 mi
Green Race 4.0 mi; 4.5mi easy i 4.5 mi
White Race 3.0 mi; 4mi easy i 4.0 mi
Freshman Race 3.0 mi; 3mi easy i 3.0 mi
SUNDAY
Group PreRunPost
Gold REST REST
Green REST REST
White REST REST
Freshman REST REST
Week 49 🏃 STX Training - Week 49 — April 27 - May 3, 2026  Gold 29-27.5 Green 26.5-26 White 23-21 Freshman 18-18.5 ▼
Gold 29-27.5Green 26.5-26White 23-21Freshman 18-18.5
MONDAY
Group PreRunPost
Gold 5mi easy i 5.0 mi
Green 4.5mi easy i 4.5 mi
White 4mi easy i 4.0 mi
Freshman 3mi easy i 3.0 mi
TUESDAY
Group PreRunPost
Gold 12x200@800 (15s) 5.5 mi; Race 4.0 mi
Green 12x200@800 (15s) 5.0 mi; Race 4.0 mi
White 12x200@800 (15s) 4.0 mi; Race 3.0 mi
Freshman 12x200@800 (15s) 3.5 mi; Race 3.0 mi
WEDNESDAY
Group PreRunPost
Gold 5mi easy i 5.0 mi
Green 4.5mi easy i 4.5 mi
White 4mi easy i 4.0 mi
Freshman 3mi easy i 3.0 mi
THURSDAY
Group PreRunPost
Gold Race 4.0 mi; 5mi easy i 5.0 mi
Green Race 4.0 mi; 4.5mi easy i 4.5 mi
White Race 3.0 mi; 4mi easy i 4.0 mi
Freshman Race 3.0 mi; 3mi easy i 3.0 mi
FRIDAY
Group PreRunPost
Gold Race 4.0 mi; 5mi easy i 5.0 mi
Green Race 4.0 mi; 4.5mi easy i 4.5 mi
White Race 3.0 mi; 4mi easy i 4.0 mi
Freshman Race 3.0 mi; 3mi easy i 3.0 mi
SATURDAY
Group PreRunPost
Gold Race 4.0 mi; 5mi easy i 5.0 mi
Green Race 4.0 mi; 4.5mi easy i 4.5 mi
White Race 3.0 mi; 4mi easy i 4.0 mi
Freshman Race 3.0 mi; 3mi easy i 3.0 mi
SUNDAY
Group PreRunPost
Gold REST REST
Green REST REST
White REST REST
Freshman REST REST
Week 50 🏃 STX Training - Week 50 — May 4 - 10, 2026  Gold 28.5-30 Green 26.5 miles White 20.5-21 Freshman 18.5-18 ▼
Gold 28.5-30Green 26.5 milesWhite 20.5-21Freshman 18.5-18
MONDAY
Group PreRunPost
Gold 6x400@800 (5:00) 5.0 mi; 4.5mi easy i 4.5 mi
Green 6x400@800 (5:00) 4.0 mi; 4mi easy i 4.0 mi
White 6x400@800 (5:00) 3.5 mi; 3mi easy i 3.0 mi
Freshman 6x400@800 (5:00) 3.0 mi; 2.5mi easy i 2.5 mi
TUESDAY
Group PreRunPost
Gold 4.5mi easy i 4.5 mi; Race 4.0 mi
Green 4mi easy i 4.0 mi; Race 4.0 mi
White 3mi easy i 3.0 mi; Race 3.0 mi
Freshman 2.5mi easy i 2.5 mi; Race 3.0 mi
WEDNESDAY
Group PreRunPost
Gold Race 4.0 mi
Green Race 4.0 mi
White Race 3.0 mi
Freshman Race 3.0 mi
THURSDAY
Group PreRunPost
Gold 4.5mi easy i 4.5 mi
Green 4mi easy i 4.0 mi
White 3mi easy i 3.0 mi
Freshman 2.5mi easy i 2.5 mi
FRIDAY
Group PreRunPost
Gold 4.5mi easy i 4.5 mi; Race 4.0 mi
Green 4mi easy i 4.0 mi; Race 4.0 mi
White 3mi easy i 3.0 mi; Race 3.0 mi
Freshman 2.5mi easy i 2.5 mi; Race 3.0 mi
SATURDAY
Group PreRunPost
Gold Progression 40min: 10min easy - 10min steady - 10min tempo - 5min hard - 5min easy 6.0 mi
Green Progression 40min: 10min easy - 10min steady - 10min tempo - 5min hard - 5min easy 6.0 mi
White Progression 30min: 10min easy - 5min steady - 5min tempo - 5min hard - 5min easy 4.0 mi
Freshman Progression 30min: 10min easy - 5min steady - 5min tempo - 5min hard - 5min easy 4.0 mi
SUNDAY
Group PreRunPost
Gold REST REST
Green REST REST
White REST REST
Freshman REST REST
Week 51 🏃 STX Training - Week 51 — May 11 - 17, 2026  Gold 0-27.5 Green 0-24 White 0-19 Freshman 0-16.5 ▼
Gold 0-27.5Green 0-24White 0-19Freshman 0-16.5
MONDAY
Group PreRunPost
Gold 6x300@800 (2:30) 5.0 mi; Off REST
Green 6x300@800 (2:30) 4.0 mi; Off REST
White 6x300@800 (2:30) 3.5 mi; Off REST
Freshman 6x300@800 (2:30) 3.0 mi; Off REST
TUESDAY
Group PreRunPost
Gold 4.5mi easy i 4.5 mi; Off REST
Green 4mi easy i 4.0 mi; Off REST
White 3mi easy i 3.0 mi; Off REST
Freshman 2.5mi easy i 2.5 mi; Off REST
WEDNESDAY
Group PreRunPost
Gold Race 4.0 mi; Off REST
Green Race 4.0 mi; Off REST
White Race 3.0 mi; Off REST
Freshman Race 3.0 mi; Off REST
THURSDAY
Group PreRunPost
Gold 4.5mi easy i 4.5 mi; Off REST
Green 4mi easy i 4.0 mi; Off REST
White 3mi easy i 3.0 mi; Off REST
Freshman 2.5mi easy i 2.5 mi; Off REST
FRIDAY
Group PreRunPost
Gold 4.5mi easy i 4.5 mi; Off REST
Green 4mi easy i 4.0 mi; Off REST
White 3mi easy i 3.0 mi; Off REST
Freshman 2.5mi easy i 2.5 mi; Off REST
SATURDAY
Group PreRunPost
Gold workout 5.0 mi; Off REST
Green workout 4.0 mi; Off REST
White workout 3.5 mi; Off REST
Freshman workout 3.0 mi; Off REST
SUNDAY
Group PreRunPost
Gold REST REST; Off REST
Green REST REST; Off REST
White REST REST; Off REST
Freshman REST REST; Off REST
Week 52 🏃 STX Training - Week 52 — May 18 - 24, 2026  Gold 0-27.5 Green 0-24 White 0-19 Freshman 0-16.5 ▼
Gold 0-27.5Green 0-24White 0-19Freshman 0-16.5
MONDAY
Group PreRunPost
Gold 3x400@800 (4:00) 5.0 mi; Off REST
Green 3x400@800 (4:00) 4.0 mi; Off REST
White 3x400@800 (4:00) 3.5 mi; Off REST
Freshman 3x400@800 (4:00) 3.0 mi; Off REST
TUESDAY
Group PreRunPost
Gold 4.5mi easy i 4.5 mi; Off REST
Green 4mi easy i 4.0 mi; Off REST
White 3mi easy i 3.0 mi; Off REST
Freshman 2.5mi easy i 2.5 mi; Off REST
WEDNESDAY
Group PreRunPost
Gold 8x200@800 (2:00) 5.0 mi; Off REST
Green 8x200@800 (2:00) 4.0 mi; Off REST
White 8x200@800 (2:00) 3.5 mi; Off REST
Freshman 8x200@800 (2:00) 3.0 mi; Off REST
THURSDAY
Group PreRunPost
Gold 4.5mi easy i 4.5 mi; Off REST
Green 4mi easy i 4.0 mi; Off REST
White 3mi easy i 3.0 mi; Off REST
Freshman 2.5mi easy i 2.5 mi; Off REST
FRIDAY
Group PreRunPost
Gold 4.5mi easy i 4.5 mi; Off REST
Green 4mi easy i 4.0 mi; Off REST
White 3mi easy i 3.0 mi; Off REST
Freshman 2.5mi easy i 2.5 mi; Off REST
SATURDAY
Group PreRunPost
Gold Race 4.0 mi; Off REST
Green Race 4.0 mi; Off REST
White Race 3.0 mi; Off REST
Freshman Race 3.0 mi; Off REST
SUNDAY
Group PreRunPost
Gold REST REST; Off REST
Green REST REST; Off REST
White REST REST; Off REST
Freshman REST REST; Off REST