Monday, March 30 (practice @ 5:45am)

AT Run @ Ayala Park 

PM = Abs/Core

Long = 11 miles (3wu to park + 5 @ AT pace + 3cd)

Middle = 10-11 miles (3wu + 4-4.5 @ AT pace + 3cd)

Short = 7-8 miles (2wu + 3-4 @ AT pace + 2cd)

Tuesday, March 31 (practice @ 1:30pm)

Weight room (3x10)

Recovery run

Long = 7 miles

Middle = 6 miles

Short = 5 miles

Wednesday, April 1 (practice @ 5:45am)

2-3x1600m 

PM Core/ Abs

Long = 8 miles (3x1600 @ 97% of VVO2 max w/ 4 mins recovery (800 jog)

PM = 4 miles 

Middle = 8 miles (3x1600 @ 97% of VVO2 max w/ 4:30-5 recovery (800 jog)

Short = 7 miles (2x1600 @ 100% of VVO2 max w/ 6-7 mins recovery (800 jog)

Thursday, April 2 (practice @ 1:30pm)

Weight room (3x10)

Recovery run or premeet

Long = 6-7 miles

Middle = 5-6 miles

Short = 4-5 miles

Friday, April 3 (practice @ 5:45am) 

Premeet or Time Trial (1600m)

Long = 6 miles

Middle = 5 miles

Short = 4 miles

Time Trialist = 5 miles (2wu + 1600m + 2cd)

Saturday, April 4 (Covina Invitational @ APU) or Run on own

Covina group = 6-8 miles

Non Covina

Long = 6 miles on own

Middle = 5 miles on own

Short = OFF!!

Sunday, April 5 (OFF!)

Total Miles

Long = 50 miles

Middle = 40 miles

Short = 30 miles