Monday, September 21 (practice @ 5:45am)

6th Period = Core & Ice

Long = 14 miles

Middle = 12 miles

Short = 10 miles

Newbies = 7-9 miles

Tuesday, September 22 (practice @ 5:45am)

6th Period = Abs & Ice

Hill Repeats

Long = 7 miles (6x800m Hill Repeats)

PM VB = 4 miles

Middle = 6 miles (5x800m Hill Repeats)

PM VG = 3 miles

Short = 5 miles (4x800m Hill Repeats)

Wednesday, September 23 (practice @ 5:45am)

6th period = Core & Ice

Recovery Run

Long = 7 miles

Middle = 6 miles

Short = 5 miles

Thursday, September 24 (practice @ 5:45am)

6th Period = Abs & Ice

Mile Repeats

Long = 7 miles (2wu + 3x1600 @ 97% of VVO2 max + 2cd)

PM VB = 4 miles

Middle = 7 miles (2wu + 3x1600 @ 97% of VVO2 max + 2cd)

PM Vg = 3 miles

Short = 6 miles (2wu + 2x1600 @ 100% of VVO2 max + 2cd)

Friday, September 25 (practice @ 5:45am)

Recovery run or Premeet

6th period Ice! Non competing athletes = Core & Ice

Long = 6-7 miles

Middle = 5-6 miles

Short = 4 miles

Saturday, September 26 (Billy York Invitational)

Everyone - Abs after workout/ race

Non competiting athletes = 7-8 miles on course @ up tempo pace

Everyone else = 7 miles (2wu + race + 2cd)

Sunday, September 27 (On own)

Long = 4 miles

Middle = 3 miles

Short = 2 miles

Total Miles

Long = 56-62 miles

Middle = 48-54 miles

Short = 42 miles