July 2016 Easy Pace Push Day Easy Pace Push Days Easy Pace Progressive= 1st mi= 50%      2nd&3rd mi=      75% Last mi= Race      Pace      Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 2 Your Choice 3 miles 3 4 5 6 7 8 9 3 miles 3 miles 2 miles 3 miles 2 miles Your Choice 12-18min 12-18min Independence 10 Day 11 12 13 14 15 16 3 miles 2 miles 3 miles 2 miles Your Choice 4 miles 12-18min 12-18min 17 18 19 20 21 22 23 3 miles 2 3 2 Your Choice 4 miles
July 2016 Easy Pace Push Day Easy Pace Push Days Easy Pace Progressive=      1st mi= 50%      2nd&3rd mi= 75%      Last mi= Race      Pace Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Your Choice 2 3 miles 3 4 3 miles Independence Day 5 2 miles 12-18min 6 3 miles 7 2 miles 12-18min 8 Your Choice 9 3 miles 10 11 3 miles 12 2 miles 12-18min 13 3 miles 14 2 miles 12-18min 15 Your Choice 16 4 miles 17 18 3 miles 19 2 20 3 21 2 22 Your Choice 23 4 miles
Off-Season_XC_Workout.docx