Monday, March 23

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 24

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 25

2-3x1600 @ 97-100% of VVO2 pace w/ 3min recovery (2wu + workout + 2cd)

800 runners - 4x800 @ 1600 pace w/ 2mins recovery

Varsity - 3x1600

Non Varsity - 2x1600

PM Varsity - 4 miles

Thursday, March 26 

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 28 

Premeet

Group 1 - 6 miles

Group 2 - 5.5 miles

Group 3 - 5 miles

Group 4 - 4.5 miles

Group 5 - 4 miles

Saturday, March 29

3200m Time Trial

800 runners - 1600m Time Trial

2wu + race + 2cd

Sunday, March 30

Recovery Run

Varsity - 4 miles 

Non Varsity - 3 miles 

Total Miles

Group 1 - 45-58 miles

Group 2 - 45-48 miles

Group 3 - 43-52 miles

Group 4 - 40-43 miles

Group 5 - 39 miles