Monday, October 15 (practice @ 6am)

4-6x800 w/ 2mins recovery

Groups 1-3 - 7 miles - 6x800 

Groups 4-5 - 6 miles - 4x800

PM VB - 4 miles

PM VG - 3 miles

PM Weight room (3x8)

Tuesday, October 16 (practice 6th period)

VB - 13-14 miles

VG - 11-12 miles

Group 2 - 10 miles - recovery run

Group 3 - 9 miles - recovery run

Group 4 - 8 miles - recovery run

Group 5 - 7 miles - recovery run

Wednesday, October 17 (practice 6am/6th period)

6am - weight room (3x8)

VB - 4 miles

VG - 3miles

6th period 

VB - 9 miles - recovery run

VG - 7 miles - recovery run

Group 2 - 8 miles - medium pace run

Group 3 - 7 miles - medium pace run

Group 4 - 6 miles - medium pace run

Group 5 - 5 miles - medium pace run

Thursday, October 18 (practice @ 6th period)

4x40 sprints w/ 5 walk recovery

ALL - 7 miles (3wu + 4x40 sprints + 3cd)

Friday, October 19 (practice 6th period)

VB - 9 miles - recovery run

VG - 7 miles - recovery run

Groups 1 - 6 miles 

Groups 2/3 - 5 miles

Groups 4/5 - 4 miles

Saturday, October 20 (Riverside Invitational)

VB - 9 miles (2wu + 5 @ AT pace + 2cd)

VG - 8 miles (2wu + 4 @ AT pace + 2cd)

Everyone else - 7 miles (2wu + race + 2cd)

Sunday, October 21 (OFF)

Total Miles

VB - 57-63 miles

VG - 50-54 miles

Group 2 - 44-52 miles

Group 3 -42 miles

Group 4 - 38 miles

Group 5 - 36 miles