Monday, January 8 (practice @ 6am)

Fartlek Run (30/30)

Group 1 = 7 miles 

Group 2 = 7 miles 

Group 3 = 6 miles 

Group 4 = 6 miles 

Group 5 = 5 miles 

PM = weight room (2x15)

PM VB = 4 miles

PM VG = 3 miles

Tuesday, January 9 (practice @ 6th period)

Plyos

Recovery Run

Group 1 = 9 miles

Group 2 = 8 miles

Group 3 = 7 miles

Group 4 = 6 miles

Group 5 = 5 miles

Wednesday, January 10 (practice @ 6am)

6x30sec sprints w/ 4mins jog recovery

Group 1 = 7 miles (2wu + workout + 3.5 run)

Group 2 = 7 miles (2wu + workout + 3 run)

Group 3 = 6 miles (2wu + workout + 2.5 run)

Group 4 = 6 miles (2wu + workout + 2 run)

Group 5 = 5 miles (2wu + workout + 1.5 run)

PM = weight room (2x15)

PM VB = 4 miles

PM VG = 3 miles

Thursday, January 11 (practice @ 6th period)

Plyos

Long Run

Group 1 = 10-12 miles

Group 2 = 9-11 miles 

Group 3 = 8=10 miles

Group 4 = 7 miles

Group 5 = 6 miles

Friday, January 12 (practice @ 6th period)

Premeet

Group 1 = 6 miles

Group 2 = 6 miles

Group 3 = 5 miles

Group 4 = 5 miles

Group 5 = 4 miles

Saturday, January 13 - Ayala All-Comer Meet (details to follow)

3200m Time Trial

Group 1 - 7 miles

Group 2 - 7 miles

Group 3 - 7 miles

Group 4 - 6 miles

Group 5 - 6 miles

Sunday, January 14 (on own)

Recovery Run

Group 1 = 4 miles

Group 2 = 3 miles

Group 3 = 3 miles

Total Miles

Group 1 = 50-60 miles

Group 2 = 46-54 miles

Group 3 = 42-50 miles

Group 4 = 35 miles

Group 5 = 31 miles