Monday, February 23 (practice @ 5:45am)

PM = Core/ Abs (increase amounts)

Long = 13-14 miles w/ last mile pick up on track

Middle = 11-12 miles w/ last mile pick up on track

Short = 9-10 miles w/ last mile pick up on track

Newbies = 5 miles 

Tuesday, February 24 (practice @ 1:30pm)

Weight room (2 sets of 15)

Long = 9 miles

Middle = 8 miles

Short = 6 miles

Newbies = 5 miles

Wednesday, February 25 (practice @ 5:45am)

10x400 @ 1600dp w/ equal rest 

PM = core/ abs

ALL = 6-7 miles (2wu + 8-10x400 + 2cd)

VB = PM 4 miles

Newbies = 5 miles

Thursday, February 26 (practice @ 1:30pm

Weight room 

Recovery run

Long = 9 miles

Middle = 8 miles

Short = 6 miles

Newbies = 5 miles

Friday, February 27 (practice @ 8am)

Core/ Abs

Long = 6 miles

Middle = 5 miles

Short = 4 miles

Saturday, February 28 (Ayala Distance Carnival)

ALL = 5-11 miles

Sunday, March 1 (On own)

VB = 4 miles easy

Total Miles

Long = 60-65 miles

Middle = 50 miles

Short = 42 miles

Newbies = 29 miles