Monday, April 13 (practice @ 5:45am)

Core & Abs

Long = 13-14 miles

Middle = 11-12 miles

Short = 7-10 miles

Tuesday, April 14 (practice @ 1:30pm)

Weight room

ALL = 7 miles 2wu + (200/400/600/400/200) w/ 800 jog recovery (5mins) + 2cd

Wednesday, April 15 (practice @ 5:45am)

Recovery run

Core & Abs 

Long = 6 miles 

Mt. Sac Friday 4x1600 group = 6 miles + 4 PM

Middle = 5 miles

Short = 4 miles

Thursday, April 16 (South Hills Dual Meet)

ALL = 6-10 miles

Mt. Sac Friday 4x1600 group = 6 miles - premeet

Friday, April 17 (practice @ 5:45pm or Mt. Sac Relays)

Recovery run

Long = 7 miles 

Middle = 6 miles

Short = 5 miles

Saturday, April 18 (practice @ 7am or Mt. Sac Relays)

ALL = 7-8 miles (4x300 @ 400p w/ 800 jog recovery (5mins) 

Sunday, April 19 (on your own)

VB = 4 miles 

VG = 3 miles

Total Miles

Long = 55 miles

Middle = 50 miles

Short = 43 miles