Monday, July 31 (practice @ 6:30am) @ Ayala Park

Abs/ Core

3.5-5 miles @ AT pace

Group 1 Boys - 9 miles

PM VB - 4 miles

Group 1 Girls - 8 miles

PM VG - 3 miles

Group 2 Boys - 8 miles

Group 2 Girls - 8 miles

Group 3 Boys - 8 miles

Group 3 Girls - 7 miles

Newbies - 5-8 miles

Tuesday, August 1 (practice @ 6:30am)

Plyos

Recovery Run

Group 1 Boys - 9 miles

Group 2 Boys - 8 miles

Group 1 Girls - 7 miles

Group 3 Boys - 7 miles

Group 2 Girls - 6 miles

Group 3 Girls - 5 miles

Newbies - 5-8 miles

Wednesday, August 2 (practice @ 6:30am) 

Weight room (3x15) 

8x20 sec sprints w/ 3 mins recovery

Group 1 Boys - 8 miles

PM VB - 4 miles

Group 1 Girls - 7 miles

PM VG - 3 miles

Group 2 Boys - 7 miles

Group 2 Girls - 6 miles

Group 3 Boys - 6 miles

Group 3 Girls - 5 miles

Thursday, August 3 (practice @ 6:30am) 

Plyos

Long Run

Group 1 Boys - 13 miles

Group 1 Girls - 11 miles

Group 2 Boys - 10 miles

Group 2 Girls - 9 miles

Group 3 Boys - 9 miles

Group 3 Girls - 8 miles

Friday, August 4 (practice @ 6:30am)

Premeet

ALL 4-6 miles 

8:30-9:30am - scheduling time for XC

Saturday, August 5 (Be @ Baldwin Park by 6:45am

ALL 7-8 miles

Sunday, August 6 (On own - shake out run)

Varsity Boys - 4 miles

Varsity Girls - 3 miles

Everyone else - 2-3 miles

Total Miles

Group 1 Boys - 57-65 miles

Group 1 Girls - 49-55 miles

Group 2 Boys - 50 miles

Group 2 Girls - 40 miles

Group 3 Boys - 45 miles

Group 3 Girls - 35 miles