Monday= 5 mile trail run w/lots of hills. Warm up 5 min.
Stretch then run the 5 miles. Cool down/STretch
Monday Alternate- .25 mile steep hills. 6-8 repeats with 1 mile WU running to the hill, and 1 mile CD running back to the school after hills. Lots of stretching.
Tuesday= 3.2 mile run at a different trail, not as much hills.
Wednesday= same as Monday (long run)
Thursday=Same as Tuesday or 12x400 at Track. 1 mile warm up then 1/2 mile cool down. Stretch after WU & CD
Friday Long run again-same as Monday.
Saturday=My rest day.
Sunday easy 2 mile run at park.
This is most of my workouts with the XC team. My races are 5k.
BTW: IF WE DO HILLS MONDAY, WE DONT DO SPRINTS ON THURS. WE ALTERNATE THEM, SPRINTS ONE WEEK, HILLS THE NEXT B/C WE HAVE RACES ON SAT/SUN AND WE NEED TO GET LONG RUNS IN MORE THAN SPRINTS/HILLS. and the 5mile run has TONS of hills.
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