August 2017

Recommended Summer Plan for SJB XC 2017

 

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 

 

 

 

 

30-40 min

4xWoodys X-Fit

 

1

 

6-mile Hilly Run

 

6:20pm SMSP

2

30-40 min

Comf/hard

4xWoodys X-Fit

 

3

 

3-4x1200s Repeats

 

6pm SJB

4

 

OFF or

Swim 30+ min

And/or

Bike 1 hour+

5

 

17-22:30 out

Back faster

4xWoodys X-Fit

 

6

 

Long Run

 

7

 

30-40 min

Comf/hard

4xWoodys X-Fit

8

 

6-mile Hilly Run

 

6:20pm SMSP

9

 

30-40 min

Comf/hard

4xWoodys X-Fit

10

 

3-4x1200s Repeats

 

6pm SJB

11

 

OFF or

Swim 30+ min

And/or

Bike 1 hour+

12

 

17-22:30 out

Back faster

4xWoodys X-Fit

 

13

 

Dirty Sock 10K

Park Ave Babylon

 

14

 

30-40 min

Comf/hard

4xWoodys X-Fit

 

15

 

6-mile Hilly Run

 

6:20pm SMSP

16

 

30-40 min

Comf/hard

4xWoodys X-Fit

 

17

 

3-4x1200s Repeats

 

6pm SJB

18

 

OFF or

Swim 30+ min

And/or

Bike 1 hour+

19

 

17-22:30 out

Back faster

4xWoodys X-Fit

20

 

 

 

 

 

21

 

FIRST DAY XC

2017

 

8am-10:30 Var/Jv

9:30-11 Frosh

22

 

9:30-10:30 Frosh

At SJB

 

6-7:45 Var/JV

at SMSP

23

 

 

 

6-7:45 Park Ave Babylon - ALL

24

 

 

 

6-7:45 SJB - ALL

25

 

9-11am SJB - ALL

26

 

8-10am Park Ave

Babylon - ALL

 

27

 

 

 

 

28

 

 

 

6-7:40 Park Ave

Babylon

29

 

 

 

6-7:40

Sunken Meadow

Picnic Area

30

 

 

 

5:30-8 SJB

Going to Robert Mosses to run and swim

31

 

 

 

6-7:40 SJB

You should be starting to feel strong as you enter August

 

All that is left is to enjoy these last few weeks of controlled running and start looking forward to SJBs 2017 XC Season