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Training Schedule for the week of March 16
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Monday, March 16 Long Medium Paced Run Group 1A - 14 miles w/ 8x100 strides Group 1B - 13 miles w/ 8x100 strides Group 1 Freshman - 11 miles w/ 8x100 strides Group 2 - 12 miles w/ 8x100 strides Group 2 Freshman - 10 miles w/ 8x100 strides Group 3 - 11 miles w/ 8x100 strides Group 3 Varsity Girls - 12 miles w/ 8x100 strides Group 3 Freshman - 9 miles w/ 8x100 strides Group 4 - 10 miles w/ 8x100 strides Group 4 Freshman - 8 miles w/ 8x100 strides Group 5 - 8 miles w/ 8x100 strides 800 runners - 2wu + 5 miles @ tempo pace Tuesday, March 17 Weight room (4 sets of 6 - do anything you can do!! Core and Abs x 45) Recovery Run Group 1 - 8 miles Group 2 - 7.5 miles Group 3 - 7 miles Group 4 - 6.5 miles Group 5 - 6 miles Wednesday, March 18 200/400/600/400/200 w/ 3mins rest between each (5mins before tempo) + AT paced run Group 1 - 2wu + 2/4/6/4/2 + 4 miles @ AT pace + 2cd Group 2 - 2wu + 2/4/6/4/2 + 3.5 miles @ AT pace + 2cd Group 3 - 2wu + 2/4/6/4/2 + 3 miles @ AT pace + 2 cd Group 4 - 2wu + 2/4/6/4/2 + 2.5 miles @ AT pace + 2cd Group 5 - 2wu + 2/4/6/4/2 + 2 miles @ AT pace + 2cd 800 runners - 2wu + 200/400/600/400/200 w/ 3mins rest PM Varsity - 4 miles Thursday, March 19 Weight room (4 sets of 6 - do anything you can do!! Core and Abs x 45) Recovery Run Group 1 - 8 miles Group 2 - 7.5 miles Group 3 - 7 miles Group 4 - 6.5 miles Group 5 - 6 miles Friday, March 20 6-10x400 @ 1600dp w/ 1min recovery (2wu + workout + 2cd) Group 1 - 10x400 Group 2 - 9x400 Group 3 - 8x400 Group 4 - 7x400 Group 5 - 6x400 PM Varsity - 4 miles 800 runners - same as above Saturday, March 21 Recovery Run Group 1 - 8 miles Group 2 - 7.5 miles Group 3 - 7 miles Group 4 - 6.5 miles Group 5 - 6 miles Sunday, March 22 (OFF!)
Total Miles Group 1 - 52-63 miles Group 2 - 48-50 miles Group 3 - 46-55 miles Group 4 - 41-43 miles Group 5 - 39 miles
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