Chatsworth Charter High School

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Fall 2017 Cross Country Summer Training Program

  • Summer work-out suggested schedule (to be done on your own, at your own pace, and at your own risk).
  • Remember to ALWAYS DRINK WATER, EVERY DAY, PRIOR TO AND AFTER WORK OUTS (do not drink too much water during a workout as your body may reject the water).
  • You should always run with a partner!
 
All running from and around the high school will begin at the corner of Vintage and Lurline (in front of the High School sign)
 
Day 1
  1. Run 1 lap around Chatsworth CHS
  2. Stretch
  3. Run 4 laps around Chatsworth CHS
  4. Cool Down Walk and Stretch
Day 2
  1. Run 1 lap around Chatsworth CHS
  2. Stretch
  3. Run to Mason Park, 3 times around Mason Park, and back to Chatsworth CHS
  4. Cool down walk and stretch
Day 3
  1. Run 1 lap around Chatsworth CHS
  2. Stretch
  3. Run to Northridge Mall (South on Lurline, left on Lassen, right on Mason, left on Plummer, right on Tampa, go around mall 1 time, left on Plummer, right on Mason, Left on Lassen, Right on Lurline.
  4. Cool down walk and stretch
Day 4 - OFF
 
Day 5
  1. Run 4 laps around a track
  2. Stretch
  3. Run 4 laps around track (rest 4 minutes)
  4. Run 3 laps around track (rest 3 minutes)
  5. Run 2 laps around track (rest 2 minutes)
  6. Run 1.5 laps around track (rest 1 minute)
  7. run 1 lap around track
  8. Cool down walk and stretch
 
Day 6
  1. Run 4 laps around track
  2. Stretch
  3. Sprint 2 laps around track (rest 2 minutes)
  4. Sprint 2 laps around track (rest 2 minutes)
  5. Sprint 1 lap around track (rest 1 minute)
  6. Sprint 1 lap around track (rest 1 minute)
  7. Sprint 1 lap around track (rest 1 minute)
  8. Sprint 1 lap around track
  9. Cool down walk and stretch
Day 7 - OFF