july xc training plan
5KEasy1 week
pre xc get back in shape, easy start, totalling to at least 30 miles
Schedule
Week 1
Mon
Easy
2 miles
Tue
Intervals
4 x 200m
0.25 mile at 8 min pace, 30 sec rest at least x4 plus warmup and cooldown
Wed
Long
3 miles
Thu
Cross-train
yoga/pilates/hike/bike/swim/walk/other >10 min
Fri
Cross-train
core work
Sat
Cross-train
strength train
Sun
Rest