← Schedule

🏃 STX Training - Week 19 — September 28 - October 4, 2026

Training Week
Gold
47-47.5
Green
39
White
32-31.5
Blue
26-25
MONDAY
WORKOUT
Gold
Foot Drills, Dynamics, Buildups
9mi easy i
Strides, Mobility/Strength A
9.0 mi
Green
Foot Drills, Dynamics, Buildups
7mi easy i
Strides, Mobility/Strength A
7.0 mi
White
Foot Drills, Dynamics, Buildups
5.5mi easy i
Strides, Mobility/Strength A
5.5 mi
Blue
Foot Drills, Dynamics, Buildups
4mi easy i
Strides, Mobility/Strength A
4.0 mi
TUESDAY 👥 Groups
Varsity
WORKOUT
Gold
WU, Dynamics, stride progression
5x1200m@I (3:00)
Strides, Mobility/Strength A
6.0 mi
Green
WU, Dynamics, stride progression
4x1200m@I (3:00)
Strides, Mobility/Strength A
5.5 mi
White
WU, Dynamics, stride progression
3x1200m@I (3:00)
Strides, Mobility/Strength A
4.5 mi
Blue
WU, Dynamics, stride progression
2x1200m@I (3:00)
Strides, Mobility/Strength A
4.0 mi
JV
WORKOUT
Gold
Race Day WU
Race
Post Race
5.5 mi
Green
Race Day WU
Race
Post Race
5.5 mi
White
Race Day WU
Race
Post Race
5.0 mi
Blue
Race Day WU
Race
Post Race
5.0 mi
WEDNESDAY
WORKOUT
Gold
Awesomizer, Lunge Matrix
9mi easy i
Strides, Mobility A, 24s
9.0 mi
Green
Awesomizer, Lunge Matrix
7mi easy i
Strides, Mobility A, 24s
7.0 mi
White
Awesomizer, Lunge Matrix
5.5mi easy i
Strides, Mobility A, 24s
5.5 mi
Blue
Awesomizer, Lunge Matrix
4mi easy i
Strides, Mobility A, 24s
4.0 mi
THURSDAY 👥 Groups
WORKOUT
Gold
Foot Drills, Mobility A/B
REST
Strength
REST
Green
Foot Drills, Mobility A/B
REST
Strength
REST
White
Foot Drills, Mobility A/B
REST
Strength
REST
Blue
Foot Drills, Mobility A/B
REST
Strength
REST
FRIDAY
WORKOUT
Gold
Awesomizer, Foot Drills, Lunge Matrix
9mi easy i
6xWickets, Post Race, 24s
9.0 mi
Green
Awesomizer, Foot Drills, Lunge Matrix
7mi easy i
6xWickets, Post Race, 24s
7.0 mi
White
Awesomizer, Foot Drills, Lunge Matrix
5.5mi easy i
6xWickets, Post Race, 24s
5.5 mi
Blue
Awesomizer, Foot Drills, Lunge Matrix
4mi easy i
6xWickets, Post Race, 24s
4.0 mi
SATURDAY
WORKOUT
Gold
Race Day WU
Race
Post Race
5.5 mi
Green
Race Day WU
Race
Post Race
5.5 mi
White
Race Day WU
Race
Post Race
5.0 mi
Blue
Race Day WU
Race
Post Race
5.0 mi
SUNDAY 👥 Groups
WORKOUT
Gold
WU, Dynamics, stride progression
9mi easy i
Strides, Mobility/Strength A
9.0 mi
Green
WU, Dynamics, stride progression
7mi easy i
Strides, Mobility/Strength A
7.0 mi
White
WU, Dynamics, stride progression
5.5mi easy i
Strides, Mobility/Strength A
5.5 mi
Blue
WU, Dynamics, stride progression
4mi easy i
Strides, Mobility/Strength A
4.0 mi