GATEWAY XC

TRAINING PROGRAM

Average Maximum Miles Per Week

st
1 Year 25-35 miles
nd
2 Year 30-40 miles
rd
3 Year 40-50 miles
th
4 Year 45-60 miles

JUNE & JULY (XC) (PHASE 1)

Aerobic Endurance
Easy Run PPM (3-4x a Week)
Long Run PPM (1x a Week)
Tempo PPM (1x Every Two Weeks)
Threshold Intervals (1x Every Two Weeks)
Hills (1x a Week)
Weekly Mileage Totals for this Phase | G: 20-60 miles B: 25-70 miles

AUGUST & SEPTEMBER (XC) (PHASE 2)

Anaerobic Intervals/Aerobic Endurance
Easy Run PPM (3-4x a Week)
Long Run PPM (1x a Week)
Tempo PPM (1x Every Week)
5K Race (September) 1 or 2x Every Week)
VO2 Intervals (1 or 2x Every Two Weeks)
Rep Intervals or Hills (1 or 2x Every Two Weeks)
Weekly Mileage Totals for this Phase | G: 25-60 miles B: 30-70 miles
*Note: Upperclass varsity runners could add a 2nd daily 30 min EZ run PPM

OCTOBER (XC) 4 Total Weeks (PHASE 3)

Light Anaerobic Intervals/Light Aerobic Endurance
Easy Run PPM (3x a Week)
Long Run PPM (1x Week)
5K Race (1 or 2x Every Week)
Tempo PPM (1x Every Two Weeks)
VO2 Intervals (1x Every Two Weeks)
Rep Intervals or Hills (1x Every Two Weeks)
Threshold Intervals (1x Every Three Weeks)
Weekly Mileage Totals for this Phase | G: 25-45 miles B: 30-55 miles
*Note: Upperclass varsity runners could add a 2nd daily 30 min EZ run PPM

NOVEMBER (BONUS)
XC STATES

SUMMER TRAINING SCHEDULE:

WEEK OF JULY 20 (# OF MILES ARE FOR VARSITY LEVEL
PERFORMERS)
MONDAY: LONG RUN PPM (GIRLS: 7- 8 MILES; BOYS: 9-10 MILES)
TUESDAY: EASY RUN PPM (GIRLS: 6-7 MILES; BOYS: 7-8 MILES)
(1-2 MILE WARMUP; 1-2 MILE COOLDOWN)
WEDNESDAY: 8 12 HILLS (LOWER AGONY) at Threshold pace
jog down to start for recovery
(1-2 MILE WARMUP; 1-2 MILE COOLDOWN)
THURSDAY: EASY RUN PPM (SAME AS TUESDAY, BUT 1 LESS MILE)
FRIDAY: 12 X 400 (75-90 RI) or 6 X 800 (90-2min RI) at Threshold
Interval Pace
(1-2 MILE WARMUP; 1-2 MILE COOLDOWN)
SATURDAY OR SUNDAY: EASY RUN PPM (SAME AS TUESDAY)
NOTE: WED. & FRI. MAY BE INTERCHANGED

WEEK OF JULY 27
MONDAY: TEMPO RUN PPM - 3 or 4 X 1 mile with 90 sec. to 2 min. RI
(1-2 MILE WARMUP; 1-2 MILE COOLDOWN)
TUESDAY: EASY RUN PPM (GIRLS: 6-7 MILES; BOYS: 7-8 MILES)
WEDNESDAY: 8 12 HILLS (UPPER KILLER from Pavilion) at Threshold pace
jog down for recovery
(1-2 MILE WARMUP; 1-2 MILE COOLDOWN)
THURSDAY: EASY RUN PPM (SAME AS TUESDAY)
FRIDAY: 12 X 400 (75-90 RI) or 6 X 800 (90-2min RI) at Threshold
Interval Pace
(1-2 MILE WARMUP; 1-2 MILE COOLDOWN)
SATURDAY OR SUNDAY: EASY RUN PPM (SAME AS TUESDAY)
NOTE: WED. & FRI. MAY BE INTERCHANGED

WEEK OF August 3
MONDAY: LONG RUN PPM (GIRLS: 7- 8 MILES; BOYS: 9-10 MILES)
TUESDAY: EASY RUN PPM (GIRLS: 6-7 MILES; BOYS: 7-8 MILES)
(1-2 MILE WARMUP; 1-2 MILE COOLDOWN)
WEDNESDAY: 8 12 HILLS (LOWER AGONY) at Threshold pace
jog down to start for recovery
(1-2 MILE WARMUP; 1-2 MILE COOLDOWN)
THURSDAY: EASY RUN PPM (SAME AS TUESDAY, BUT 1 LESS MILE)
FRIDAY: 12 X 400 (75-90 RI) or 6 X 800 (90-2min RI) at Threshold
Interval Pace
(1-2 MILE WARMUP; 1-2 MILE COOLDOWN)
SATURDAY OR SUNDAY: EASY RUN PPM (SAME AS TUESDAY)
NOTE: WED. & FRI. MAY BE INTERCHANGED