Here are four days of workouts that you can draw upon:
IN ADDITION: ON AUGUST there is a free Cross Country clinic in Boston sponsored by NIKE!
DAY 1 - Cardiotrain (CT) 3 to 4 miles at 1:37 seconds over your mile time.
DAY 2 - Long Run ( LR) 3 or 4 miles
DAY 3 - Long Pace Per Mile (LPPM) - 1 Mile further than last week's Short pace per mile (SPPM)
3 miles at 52 seconds slower than your mile time
DAY 4 - Cardiotrain (CT) - Same workout as Day 1
SCHOOL RECORD HOLDER AND WESTERN MASS XC CHAMPION
HALL OF FAMER LAUREN LITSCHER
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