Marshall 2018 XC & Track ​(distance)​ October/November/December 2018 

Color Legend:​ ​ ​Blue: ​Time    Red: ​Activity​ ​ ​ ​Green: ​Today’s Location and Date 
 
Sunday  Monday  Tuesday  Wednesday  Thursday  Friday  Saturday 
Marshall 22  Marshall 23  Marshall 24  Marshall 25  Marshall 26  Altadena Dr. 27 
21 
Rest  3:30 - 5:00 pm  3:30 - 5:00 pm  3:30 - 5:30 pm  3:30 - 5:00 pm  3:30 - 5:00 pm  8:00 - 9:30 
  Marshall mile (3  Reverse Washington  Strength, Endurance  Marshall 2 Mile  800 intervals  Hahamongna Loop 
  repeats at race  loop  (race pace)  9:30 - 10:30 
pace)  Picnic - Loma Alta  
 
Marshall 29  Legg Lake 30  Marshall 31  Marshall 1  Individual 2  Individual 3 
28 
Rest  3:30 - 5:00 pm  MVL Finals  3:30 - 5:30 pm  3:30 - 5:00 pm  Rest   
  Pre-race routine  Release Time: 12:15  Recovery Endurance  Reverse    Medium Distance 
  First race: 2:15  Washington Loop   
 
Marshall 5  Marshall 6  ​Marshall 7  Marshall 8  Individual 9  Riverside 10 
​ 4 
Rest  4:30 - 8:00 pm  3:30 - 5:30 pm  3:30 - 5:30 pm  3:30 - 5:30 pm  3:30 - 5:30 pm  TBD 
  Season Celebration  Reverse Washington  Strength, Endurance  Marshall 2 Mile  Pre-race routine  CIF Prelims 
  and Fall Sports  loop  (race pace) 
Awards 
Marshall 12  Marshall 13  Marshall 14  Marshall 15  Marshall 16  Riverside 17 
11 
Rest  3:30 - 5:30 pm  3:30 - 5:30 pm  3:30 - 5:30 pm  3:30 - 5:30 pm  3:30 - 5:30 pm  TBD 
  Marshall 2-mile  800 Intervals  Strength Endurance  Marshall Mile (3)  Pre-race routine  CIF Finals 
 
Individual 19  Individual 20  Individual 21  Individual 22  Individual 23  Individual 24 
18 
Rest  Recharge  Recharge  Recharge  Recharge  Recharge  Recharge 
  Happy 
  Thanksgiving! 
Individual 26  Marshall 27  Marshall 28  Marshall 29  Individual 30  Individual 1 
25 
Rest  3-mile run  3:30 - 5:30 pm  3:30 - 5:30 pm  3:30 - 5:30 pm  3-mile run  Long Distance 
    400 Intervals  Strength Endurance  Marshall Mile (3) 
 
 

Season Targets  Weekly Targets 

Competitive​​: Girls sub 22:00 Boys sub 20:00  Competitive​​: 4 days of runs; 2 days of core workouts 
Varsity: ​ ​ ​ ​ ​Girls sub 20:00 Boys sub 18:00  Varsity: ​4 days of runs; 2 days of morning runs & core workouts 

Distance​​ ​ - ​Long​​: ​your maximum distance ​ ​Medium​​;​ ¾ of your maximum distance Short​​: ​½ of your maximum distance 
Pace​​ -​ ​ ​High​​: ​difficult to talk​ ​ ​Medium​​: ​short sentences possible​ ​ ​Easy​​: ​conversation possible 

Brookside​​: Front of the tennis courts near the Aquatic Center ​Farnsworth: ​ Concha St. entrance 
Altadena Drive: ​ West end of Altadena Dr. (west of Lincoln) ​ ​Loma Alta Park:​​ ​ Palm street entrance