Monday, September 11 (practice @ 6am)

6th period weight room (3x10)

Group 1 = 9 miles (10x400 Hill Repeats)

VB PM - 5 miles

Groups 2-3 = 8 miles (8x400 Hill Repeats)

VG PM - 4 miles

Groups 4-5 = 7 miles (6x400 Hill Repeats)

Group 6 = 6 miles (4x400 Hill Repeats)

Tuesday, September 12 (practice 6th period)

Recovery Run

Group 1 = 9 miles

Group 2 = 8 miles

Group 3 = 7 miles

Group 4-5 = 6 miles

Group 6 = 5 miles

Wednesday, September 13 (practice @ 5:50am)

5x30 second sprints w/ 4 mins recovery 

6th period = weight room (3x10)

ALL = 5 miles 

PM VB = 5 miles

PM VG = 4 miles

Thursday, September 14 (practice 6th period)

Long Run 

Group 1 = 12-13 miles

Group 2 = 11 miles

Group 3 = 10 miles

Group 4 = 9 miles

Group 5 = 8 miles

Group 6 = 5-7 miles

Friday, September 15 (practice 6th period)

Recovery Run

Group 1 = 9 miles

Group 2 = 8 miles

Group 3 = 7 miles

Group 4-5 = 6 miles

Group 6 = 5 miles

Saturday, September 16 (practice at 6:30am at Bonelli Park)

Course Review/ Steady state run

Group 1 = 9 miles

Group 2 = 8 miles

Group 3 = 7 miles

Group 4-5 = 6 miles

Group 6 = 5 miles

Sunday, September 17 (OFF!)

Total Miles

Group 1 = 53-63 miles

Group 2 = 48-56 miles

Group 3 = 44-52 miles

Group 4 = 39 miles

Group 5 = 38 miles

Group 6 = 31-33 miles