PE & Sport: Cross Country

Warm up jog 5min and drills(20m)

1. Bend and scoop
2. Pull knee to chest
3. Quad stretch
4. Marching
5. March with a skip
6. Side Slides

Main Set or timed (3/4km)
2x600m (run 2.45min)
2-3min walk /jog recovery between each 600m
3x150m strides (70%)
walk back to start for recovery

Cool down
5 min jog

Warm up jog 5min and drills(20m)

1. Bend and scoop
2. Pull knee to chest
3. Quad stretch
4. Marching
5. March with a skip
6. Side Slides

Main Set or timed (3/4km)
3x600m (run2.10min)
2-3min walk /jog recovery between each 600m
5x150m strides (70%) walk back
to start for recovery

Cool down
5-8min

Warm up jog 5min and drills(20m)

1. Bend and scoop
2. Pull knee to chest
3. Quad stretch
4. Marching
5. March with a skip
6. Side Slides

Main Set or timed (3/4km)
Steady 4min, easy 4min
Steady 2min, easy 2min
Steady 3min, easy 3min
Steady 1min, sprint 1min
 

Cool down
5-8 min jog

Warm up jog 5min and drills(20m)

1. Bend and scoop
2. Pull knee to chest
3. Quad stretch
4. Marching
5. March with a skip
6. Side Slides

Main Set or timed (3/4km)
Steady 4min, easy 4min
Steady 2min, easy 2min
Steady 4min, easy 4minjog,
Steady 2min, sprint 1min

Cool down
5-8 min jog

Warm up jog 5min and drills(20m)

1.     Bend and scoop

2.     Pull knee to chest

3.     Quad stretch

4.     Marching

5.     March with a skip

6.     Side Slides

Main Set

3x500m (2.30min)

2-3min walk /jog recovery(15min)

3x100-150m hills walk down

(if no hills 3x150 stride 70-80%)

Cool down

5-8min

Warm up jog 7min and drills(20m)

1.     Bend and scoop

2.     Pull knee to chest

3.     Quad stretch

4.     Marching

5.     March with a skip

6.     Side Slides

Main set

5x400m(90 sec, 80sec) (20min)

2-3min walk jog recovery between

3x100-150m hills walk down

(if no hills 4x150 stride 70-80%)

Cool down

8-10min  (45min 6km)

Warm up jog 8 min and drills(20m)

1.     Bend and scoop

2.     Pull knee to chest

3.     Quad stretch

4.     Marching

5.     March with a skip

6.     Side Slides

Main Set

3min jog, 3min steady, 1min hard

2min jog, 2min steady

3min  jog 2min steady 1min hard

(17min)2.5km

Cool down

5 min jog

30min 4.5-5km

Warm up jog 10min and drills(20m)

1.     Bend and scoop

2.     Pull knee to chest

3.     Quad stretch

4.     Marching

5.     March with a skip

6.     Side Slides

Main Set

3min jog, 3min steady, 1min hard

2min jog, 2min steady

2min  jog 2min steady 1min hard

3min jog,3min steady 1min hard (23min) 3km

Cool down

8 min jog

(42min 6.5km)

Monday

Warm up jog 5min and drills(20m)
1.    Bend and scoop
2.    Pull knee to chest
3.    Quad stretch
4.    Marching
5.    March with a skip
6.    Side Slides

Main set
1 x 1000m (try to run this in 5min)
Walk or jog for 3min recovery
2 x 500m (try to run this in 2.30)
Walk or Jog after each 500m for 2-3min

Cool Down

Jog for 5min

Warm up jog 5min and drills
1.    Bend and scoop
2.    Pull knee to chest
3.    Quad stretch
4.    Marching
5.    March with a skip
6.    Side Slides

Main set
1 x 1000m (try to run this in 5min)
Walk or jog for 3min recovery
2 x 500m (try to run this in 2.30)
Walk or Jog after each 500m for 2-3min

Cool Down

Jog for 5-8min