Monday, October 8 (practice @ 6am) 

2-3x1600 w/ 3mins rest + 400 All-out 

Groups 1-3 = 8 miles (2wu + 3x1600 + 2cd)

Groups 4-5 = 7 miles (2wu + 2x1600 + 2cd)

PM weight room (3x8)

PM VB = 4 miles

PM VG = 3 miles

Tuesday, October 9 (practice @ 6th period)

Long run/ Recovery run

Group 1 - 13-14 miles 

Group 2 - 12 miles

VG - 11 miles

Group 3 - 8 miles

Group 4 - 7 miles

Group 5 - 6 miles

Wednesday, October 10 (practice 6am/6th period)

6am - weight room (3x8)

AM VB - 4 miles

AM VG - 3 miles

6th period - recovery run/ medium pace run

Group 1 - 9 miles

Group 2 - 8 miles

Group 3 - 7 miles

Group 4 - 6 miles

Group 5 - 5 miles

Thursday, October 11 (practice 6th period)

4x40 seconds sprints w/ 5min walk recovery

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

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

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

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

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

Friday, October 12 (practice 6th period)

Premeet

Group 1 - 6 miles

Group 2 - 5 miles

Group 3 - 5 miles

Group 4 - 4 miles

Group 5 - 4 miles

Saturday, October 13 (Bell Gardens Invitational)

All - 7 miles

Sunday, October 14 (on own)

VB = 4 miles

VG = 3 miles

Total Miles

Group 1 - 62-63 miles

Group 2 - 50-56 miles

Group 3 - 44-53 miles

Group 4 - 36 miles

Group 5 - 34 miles