Cross Country week of June 8
Monday – 48 minutes of total volume. 1 min run, 1 min recovery
Tuesday – recovery workout. 30 mins total volume. 1:15 slow jog, :45 brisk walk
Wednesday – Strength workout. Dumbells with a weight you can do 45 reps on. Exercises should be done in this order:
Bicep curls, lunges, supermans, military press, toe raises, crunches, and arm extensions
Thursday – Your favorite and mine, relay the water bottle. Total volume 50 mins
Friday – on your own or at a park. 40 mins total volume. 1:00 slow jog, 1:00 brisk walk
