Monday, September 1 (practice @ 6:30am at Ayala Park)

Long = 9 miles (2wu + 4x1 mile @ 94% of VV02 max w/ 3min jog recovery + 2cd)

PM = 5 miles (on own)

Middle = 9 miles (2wu + 4x1mile @ 94% of VVO2 max w/ 3min jog recovery + 2cd)

PM VG = 4 miles

Short/Freshman = 8 miles (2wu + 3x1mile @ 94% of VVO2 max w/ 3min jog + 2cd)

Freshman = 7 miles - 2wu + 2 loops of park)

Tuesday, September 2 (practice @ 1:30pm)

Weight room (3 sets of 10 reps) + Abs/ Core (increase core/ abs)

Long = 14 miles

Middle = 11-12 miles

Short = 10 miles

Freshman = 7-9 miles

Wednesday, September 3 (practice @ 5:45am) - Recovery run!!

Long = 8 miles

PM = 5 miles

Middle = 7 miles

PM VG = 4 miles

Short = 6 miles

Thursday, September 4 (practice @ 1:30pm)

Weight room/ Core/abs

Long = 8 miles (20 x 150m Hill repeats w/ 150m jog recovery)

Middle = 7 miles (18 x 150m Hill repeats w/ 150m jog recovery)

Short = 7 miles (16 x 150m Hill repeats w/ 150m jog recovery)

Friday, September 5 (practice @ 5:45am)

Long = 6 miles - premeet

Middle = 5 miles - premeet

Short = 4 miles - premeet

Saturday, September 6 (Great Cow Invitational)

Long = 9 miles (2wu + 3mi race + 4mi cool down) + core/abs

Middle = 8 miles (2wu + 3mi race + 3mi cool down) + core/ abs

Short = 7 miles (2wu + 3mi race + 2mi cool down) + core/ abs

Sunday, September 7 (on your own)

VB = 5 miles - recovery run

VG = 4 miles - recovery run

Total Miles

Long = 70 miles

Middle = 60 miles 

Short = 50 miles

Freshman = 45 miles