Inside Look: Phillip Rocha's XC Training Log



Foot Locker Nationals runner-up Phillip Rocha isn't quite done with cross country just yet. The Arcadia High School senior will compete at the Great Edinburgh Run in Scotland on Saturday, January 9. He shared his training with us below; read on to see how the California state champion kept fit over the holidays!

Aerobic Run (Monday)

7 miles

Easy/Moderate Intensity

Flat "Horse Trail" soft dirt

Post-run stretching 

Great Oak 7-7-7 (Lactate/VO2) (Tuesday)


2x7-7-7 minutes (Tuesday)

Specific percentages for each 7 (65%,80%,85+%)

5 minutes active rest

Targeted Race Pace for 6k


Aerobic Run (Wednesday)

8 miles

Moderate Intensity

Marshall Canyon (Mild hills, all trail)

Post-run stretching


Aerobic Run (Mid-run Tempo) (Thursday)

8 miles (4 mile tempo)

2 miles moderate intensity

4 miles @ lactate threshold

2 miles moderate intensity


REST (Friday)

Christmas

Open presents @ Jingle Threshold

Christmas Music

Ugly Christmas Sweaters

Hot Chocolate


Aerobic Run (Progressions) (Saturday)

Progressive 6 miles

Mt. Sac (Intense Hills)

Every mile faster than the previous

Substantial margins of pace change

First mile: 6:37

Last mile: 5:20


Aerobic Long Run (Sunday)

12 miles

Easy intensity

Flat "Horse Trail" soft dirt