Monday, September 16 (practice @ 5:45am)

Long Run w/ second half pick up

6th period - weight room/ Core & Abs (3x10)

Group 1 - 14 miles

Group 2 - 13 miles

Group 3 - 12 miles

Group 4 - 10 miles

Group 5 - 9 miles

Group 6 - 8 miles

Newbies - 6-10 miles

Tuesday, September 17

Varsity - weight room @ 6am

Everyone - practice @ 6th period

Recovery Run

Group 1 - 8 miles

Group 2 - 7.5 miles

Group 3 - 7 miles

Group 4 - 6.5 miles

Group 5 - 6 miles

Group 6 - 5.5 miles

Wednesday, September 18 (practice @ 5:45am)

Repeats

6th period - weight room 

Group 1 - 8 miles (2wu + 2x2mile @ Race pace w/ 5mins rest + 2cd) + 5 miles PM 

Group 2 - 8 miles (2wu + 2x2mile @ Race pace)

Group 3 - 7-8 miles (2wu + 2x2mile @ Race pace) + VG 4 miles PM

Group 4 - 7 miles (2wu + 1x2mile + 1x1mile @ Race pace) 

Group 5 - 6 miles (2wu + 2 mile Time Trial + 2cd)

Group 6 - 5.5 miles (2wu + 2 mile Time Trial + 1.5 cd)

Thursday, September 19 

Varsity - weight room 6am

Everyone - practice @ 6th period

Recovery Run

Group 1 - 8 miles

Group 2 - 7.5 miles

Group 3 - 7 miles

Group 4 - 6.5 miles

Group 5 - 6 miles

Group 6 - 5.5 miles

Friday, September 20 (practice @ 5:45am)

Premeet

Group 1 - 8 miles

Group 2 - 7 miles

Group 3 - 6 miles

Group 4 - 5 miles

Group 5 - 4 miles

Group 6 - 4 miles

Newbies - 4-6 miles

Saturday, September 21 (Woodbridge Invitational)

AM Varsity 2-3 miles shakeout run

Varsity - 8 miles (2wu + race + 3cd)

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

Sunday, September 22 (on own)

Varsity Boys - 5 miles 

Varsity Girls - 4 miles

Non Varsity - 3 miles

Total Miles

Group 1 - 64 miles

Group 2 - 53 miles

Group 3 - 49-56 miles

Group 4 - 45 miles

Group 5 - 41 miles

Group 6 - 39 miles

Newbies - 37-50