Monday, July 15 (practice @ 6:30am at the track)

Core/ Abs after workout 

1000m Hill Repeats 

Group 1 - 9 miles (5x1k w/ .5 recovery) + 3 miles PM

Group 2 - 9 miles (5x1k w/ .5 recovery)

Group 3 - 8 miles (4x1k w/ .5 recovery) + VG 3 miles PM

Group 4 - 7 miles (3x1k w/ .5 recovery)

Group 5 - 7 miles (3x1k w/ .5 recovery)

Newbies - 4-7 miles 

Tuesday, July 16 (practice @ 6:30am)

Recovery Run

Group 1 - 8 miles 

Group 2 - 7.5 miles 

Group 3 - 7 miles 

Group 4 - 6.5 miles 

Group 5 - 6 miles 

Newbies - 4-7 miles 

Wednesday, July 17 (practice @ 6:30am)

Core/Abs after workout

Medium Pace Run

Group 1 - 8 miles 

Group 2 - 7.5 miles 

Group 3 - 7 miles 

Group 4 - 6.5 miles 

Group 5 - 6 miles 

Newbies - 4-7 miles 

Thursday, July 18 (meet at Veterans Park @ 5pm)

Varsity - AM shakeout run 2-3 miles

Alumni Race - 6-7 miles (2wu + race + 2cd)

Friday, July 19 (practice @ 6:30am at weight room)

Weight room (2x15)

Recovery Run

Group 1 - 8 miles + PM 3 miles

Group 2 - 7.5 miles 

Group 3 - 7 miles + PM VG 3 miles

Group 4 - 6.5 miles 

Group 5 - 6 miles 

Newbies - 4-7 miles 

Saturday, July 20 (practice @ 6:30am)

Long Run w/ 4x200 strides w/ 200 jog 

Group 1 - 14 miles 

Group 2 - 12-13 miles 

Group 3 - 11-12 miles 

Group 4 - 10 miles 

Group 5 - 9 miles 

Newbies - 4-7 miles 

Sunday, July 21 (OFF!)

Total Miles

Group 1 - 55-64 miles 

Group 2 - 53 miles 

Group 3 - 48-54 miles 

Group 4 - 45 miles 

Group 5 - 40 miles 

Newbies - 24-42 miles