Monday, January 28 (practice @ 6:15am) 

Long Run

Group 1 - 12-13 miles

Group 2 - 10-11 miles

Group 3 - 10 miles

Group 4 - 8 miles

Group 5 - 6 miles

6th period - 3x10

Tuesday, January 29 (practice @ 6th period)

Recovery Run

Group 1 - 8 miles

Group 2 - 7 miles

Group 3 - 6 miles

Group 4 - 6 miles

Group 5 - 5 miles

Wednesday, January 30 (6am - weight room/ 6th period Fartlek run)

AM - VB 4 miles/ VG 3 miles

Fartlek (3on/ 2/off)

Group 1 - 8 miles

Group 2 - 7 miles

Group 3 - 6 miles

Group 4 - 6 miles

Group 5 - 5 miles

Thursday, January 31 (practice 6th period)

Recovery Run

Group 1 - 8 miles

Group 2 - 7 miles

Group 3 - 6 miles

Group 4 - 6 miles

Group 5 - 5 miles

Friday, February 1 (6am weight room/ 6th period run)

AM VB 4 miles/ VG 3 miles

Medium pace run w/ 6x100 strides or premeet

Group 1 - 6-8 miles

Group 2 - 5-7 miles

Group 3 - 5-6 miles

Group 4 - 4-6 miles

Group 5 - 4-5 miles

Saturday, February 2 (All-Comer Meet or Hill Repeats @ 6:30am)

Group 1 - 8 miles (1.5wu + 10x400 + 1.5cd)

Group 2 - 7 miles (1.5wu +8x400 + 1.5cd)

Group 3 - 6 miles (1.5wu + 6x400 + 1.5cd)

Group 4 - 6 miles (1.5wu + 6x400 + 1.5cd)

Group 5 - 5 miles (1.5wu + 4x400 + 1.5cd)

All-Comer athletes - 6 miles

Sunday, February 3 (On your own)

All-Comer athletes - 3-4 miles

Total Miles

Group 1 - 52-60 miles

Group 2 - 48-54 miles

Group 3 - 42-48 miles

Group 4 - 36 miles

Group 5 - 30 miles