Monday, March 3 – Long run

Weight room – 2 sets of 15 reps

Long – 13 miles w/ 8x100 strides

Middle – 11-12 miles w/ 8x100 strides

Short – 10 miles w/ 8x100 strides

 Tuesday, March 4 – 2x1600 @ 3200 date pace w/ 3 mins rest + 4x200 @ 400p with 200 jog recovery

Core/ Abs

Long - 8 miles

Middle – 8 miles

Short – 8 miles

Wednesday, March 5 – recovery run

Weight room

Long - 9 miles

Middle – 7-8 miles

Short – 6 miles

Thursday, March 6 – Fartlek run (30/30)

Core/Abs

Long - 9 miles

Middle - 8 miles

Short – 6 miles

Friday, March 7 – Premeet

Long – 6 miles

Middle – 5 miles

Short – 4 miles

Saturday, March 8 – Time Trial @ Whittier HS

Core/ Abs after race!

Long – 7 miles

Middle – 7 miles

Short – 7 miles

Sunday, March 9 (on your own)

Long – 5 miles

Medium – 4 miles

Short – off!

This run will help flush out the lactic acid from the race!!

 Total Miles

Long – 57 miles

Middle – 50-52 miles

Short – 40 miles