Monday, September 7 (practice @ 6:30am)

Core/ Ice

8-10x400 @ 1600dp w/ 1 min recovery

Groups 1-3 = 6 miles (1.5wu + 10x400 + 2cd)

VB PM = 4 miles

VG PM = 3 miles

Group 4-5 = 5 miles (1.5wu + 8x400 + 1.5cd) 

Tuesday, September 8 (practice @ 5:45am)

PM Abs & Ice

Recovery Run

Long = 8 miles

Middle = 7 miles

Short = 5-6 miles

Wednesday, September 9 (practice @ 5:45am)

PM Core & Ice

Premeet

Long = 6 miles

Middle = 5 miles

Short = 4 miles

Thursday, September 10 (Palomares League Cluster #1 @ Legg Lake)

Abs after cool down

Varsity = 8 miles (2wu + Race + 3cd)

Non Varsity = 7 miles (2wu + Race + 2cd)

Friday, September 11 (practice @ 5:45am)

PM Core/ Ice

Recovery Run

Long = 8 miles

PM VB = 4 miles

Middle = 7 miles

PM VG = 3 miles

Short = 5-6 miles

Saturday, September 12 (practice @ 6:30am) @ Bonelli Park

Abs

Long = 14 miles

Middle = 12 miles

Short = 10 miles

Newbies = 6-9 miles

Sunday, September 13 (On own)

Varsity Boys = 4 miles

Varsity Girls = 3 miles

Total Miles

Long = 55-63 miles

Middle = 47-53 miles

Short = 43 miles