Serious business

Monday:         Rest
Tuesday:        30' + 1500 (5'28'')-1000(3'32'')-1500(5'38'')-1000(3'35'')-1500(5'33'')// 1'30''-2' rest + 25' + abs
Wednesday:   Rest
Thursday:      10' + 20 x downhills + 30' + 300 abs+ 60 push ups
Friday:          30' + gym + 5' + abs+ stretching
Saturday:      40 + 250 abs + push ups + arm excercises
Sunday:         20' + very very hilly 2000 (8'13'') + 5' + 5 x hills + 5'

11th Week

Monday:         Rest
Tuesday:        30' + 15 x 100m leg strengthening + 400m tempo running + 20' + abs
Wednesday:   Rest
Thursday:      15' + 9 x 300 meter hills (59''-1'02'') + 10' + 300 abs
Friday:          40' + abs+ stretching
Saturday:      45' + 250 abs + push ups
Sunday:         40' + abs + stretching

10th week

Monday:         Rest
Tuesday:        30' + 2000 (7'40'')-1000(3'50'')-2000(7'45'')-1000(3'50'')-1000(3'45'')// 1'30''-2' rest + 10' + abs
Wednesday:   Rest
Thursday:      10' + 12 x hills + 10' + 300 abs+ 60 push ups
Friday:          20' + 26 x stairs (high knees) + 15 sprints (100 meters or so) + 20' + abs+ stretching
Saturday:      35' + 250 abs + push ups
Sunday:         35' + 4.7 km (19'12'') 4.05 min/km (very hilly)

Sixth week :)

Monday:         Rest
Tuesday:         20' + 16 x 1' minute fartlek (1' rest; 3' rest/4' fast) + 20'
Wednesday:    35' + abs + strength excercises
Thursday:       5' + strength excercises + 12 x 180 meters downhill + 20' + abs + stretching
Friday:            45'  + abs + stretching
Saturday:        60' + abs + stretching
Sunday:          30' + leg strengthening +  2 x hill circuit plus (9'57''  10'05'')+ 5'

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Fifth week

Monday:         50' relaxed tempo +  200 abs, lumbar exc., 30 push ups
Tuesday:         Rest
Wednesday:    45 '+ + 10x100m + 200 abs, lumbar exc., 30 push ups
Thursday:       Rest
Friday:            45' + many strength excercises + abs + stretching
Saturday:        60' + abs + stretching
Sunday:          25' + leg strengthening +  2 x hill circuit (7'57'' 7'47'') + 5'

Fourth week

Monday:         40' relaxed tempo
Tuesday:         20' + excercises going up stairs + ankle strengthening + 200 abs, lumbar exc., 30 push ups + 20'
Wednesday:    Rest
Thursday:        20' + arm stengthening circuit + more anke and arm strengthening + 200 abs, lumbar exc.+20'
Friday:            50' + many strength excercises + 10 x 80 meters + abs + stretching
Saturday:        60' + abs + stretching
Sunday:          25' + 10 x hills + 5'

Third week :)

Photo: Llodio International Cross Country Meet 2009

Monday:      Nothing :)
Tuesday:      40' + abs
Wednesday: 40' + abs
Thursday:     10x hills + many many strength excercises + stretching + abs + 20'
Friday:          20' + warm up excercises + jumps + many but excercises + abs
Saturday:      60' + abs + streching
Sunday:        20' + warm up excercises + bench excercises (legs) + 10 x hills(44'') + 5'

Second week :)

Photo: Spanish Cross Country Championships by Regions.

Monday:      Nothing :)
Tuesday:      20' + many many many strength excercises + 20'
Wednesday: 10' + strength excercises with tempo running + 20'
Thursday:     33' tempo running + many many strength excercises + stretching
Friday:         20' warm up + technique excercises + 10 sprints + 5' + streching and abs
Saturday:     20' warm up + leg excercises + 2 x hill circuit (8.27/8.24) + 5'
Sunday:       30' warm up + 10' leg excercises + 10'