East Cross Country will not meet for official practices over the holiday weekend. Please complete the following workouts individually or arrange on your own to meet with teammates to complete the workouts.

Varsity/near-Varsity: 70 – 80 minute run, maintenance pace

JV/new runners: 60 minutes of easy running

Sunday: rest

Monday (Labor Day):

Varsity/near-varsity: 20 minute warm-up, 20 minutes at tempo (medium-fast pace), 20 minutes warm-down, followed by  6 x 100m uphill strides (Esplanade, Museum Hill or similar)

JV/new runners: 10 minutes warm-up running, increase pace to medium-fast effort for 15 minutes, 10 minutes warm-down running.