Monday, September 24 (practice @ 6am)

4-6x800 @ 3200p w/ 2mins recovery

Group 1 - 8 miles (2wu + 6x800 w/ 200 jog + 2cd)

Group 2 - 8 miles (2wu + 6x800 w/ 200 jog + 2cd)

Group 3 - 7 miles (2wu + 5x800 w/ 200 jog + 2cd)

Group 4 - 6 miles (2wu + 4x800 w/ 200 jog + 2cd)

Group 5 - 5 miles (1.5wu + 4x800 w/ 200 jog + 1.5 cd)

PM Weight room (2x8)

PM Varsity Boys - 4 miles

PM Varity Girls - 3 miles

Tuesday, September 25 (practice 6th period)

Recovery Run

Group 1 - 9 miles

Group 2 - 8 miles

Group 3 - 7 miles

Group 4 - 6 miles

Group 5 - 5 miles

Wednesday, September 26 (practice @ 6am/ 6th perio)

Weight Room (2x8) 

AM Varsity Boy - 4 miles

AM Varsity Girls - 3 miles

PM 4x40 second sprints w/ 5mins walk recovery

Group 1 - 7 miles (2wu + 4x40 + 4 miles)

Group 2 - 7 miles (2wu + 4x40 + 4 miles)

Group 3 - 6 miles (2wu + 4x40 + 3 miles)

Group 4 - 5 miles (2wu + 4x40 + 2cd)

Group 5 - 5 miles (2wu + 4x40 + 2cd)

Thursday, September 27 (practice 6th period)

Group 1 - 13-14 miles

Group 2 - 12 miles (8 for newbies)

Group 3 - 11 miles (8 for newbies)

Group 4 - 8 miles 

Group 5 - 7 miles

Friday, September 28 (practice 6th period)

Recovery Run

Group 1 - 9 miles

Group 2 - 8 miles

Group 3 - 7 miles

Group 4 - 6 miles

Group 5 - 5 miles

Saturday, September 29 (practice @ 6:30am at Ayala Park)

AT Run

Group 1 - 9 miles

Group 2 - 8.5 miles

Group 3 - 8 miles

Group 4 - 7-8 miles

Group 5 - 7 miles

Sunday, September 30 (OFF!)

Total Miles

Group 1 - 63-64 miles

Group 2 - 47-59 miles

Group 3 - 42-51 miles

Group 4 - 39 miles

Group 5 - 33 miles