Monday, January 21 (practice @ 6:30am)

Weight Room (3x10), Core & Plyos 

Long Run

Group 1 - 12-13 miles w/ 6x100 strides

Group 2 - 11 miles w/ 6x100 strides

Group 3 - 10 miles w/ 6x100 strides

Group 4 - 8 miles w/ 6x100 strides

Group 5 - 6 miles w/ 6x100 strides

Tuesday, January 22 (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, January 23 (practice 6am/ 6th period)

6am weight room/ Varsity AM run 3-4 miles

6th period - Fartlek (2mins on/ 1min off)

Group 1 - 9 miles

Group 2 - 8 miles

Group 3 - 7 miles

Group 4 - 6 miles

Group 5 - 5 miles

Thursday, January 24 (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

Friday, January 25 (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, January 26 (arrive at 8am for 3200m race @ All-Comer Meet)

Varsity - 7 miles (2wu + race + 3cd)

Non Varsity - 6 miles (2wu + race + 2cd)

Sunday, January 27 (On your own)

Varsity Boys - 4 miles

Varsity Girls - 3 miles

Total Miles

Group 1 - 50-60 miles

Group 2 - 45-54 miles

Group 3 - 42-48 miles

Group 4 - 36 miles

Group 5 - 31 miles