Monday, March 17 – Long run

Weight room/ Core and abs

Long – 13 miles w/ 8x100 strides

Middle – 11-12 miles w/ 8x100 strides

Short – 10 miles w/ 8x100 strides

Tuesday, March 18 – 10x400 @ 1600gp w/ 2mins rec

Long – 8 miles (2wu + workout + 3cd)

Middle – 8 miles (same)

Short – 7 miles (2wu + workout + 2cd)

Wednesday, March 19 – recovery run

Weight room/ core and abs

Long - 9 miles

Middle – 7-8 miles

Short – 5 miles

Thursday, March 20 – Hill run

Long – 9 miles

Middle – 7-8 miles

Short – 5 miles

Friday, March 21 - premeet

Long – 6 miles

Middle – 5 miles

Short – 4 miles

Saturday, March 22 – APU Meet of Champions

Core/ Abs after race

3200/1600 – 10 miles

800/1600 – 9 miles

One event – 6-7 miles

Sunday, March 23 (on your own)

Long – 5 miles

Medium – 4 miles

Short – 3 miles

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

Total Miles

Long – 59 miles

Middle – 54-50 miles

Short – 43-40 miles