Monday, August 5 (practice @ 6:30am)

Weight room (3x10)

Fartlek workout

Group 1 - 9 miles + 4 PM VB

Group 2 - 8.5 miles

Group 3 - 8 miles + 3 PM VG 

Group 4 - 7.5 miles 

Group 5 - 7 miles

Newbies - 5-7 miles

Tuesday, August 6 (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 - 5-7 miles

Wednesday, August 7 (practice @ 6:30am)

Weight room (3x10)

Marathon Pace Run

Group 1 - 10 miles + 4 PM VB

Group 2 - 9 miles

Group 3 - 8 miles + 3 PM VG

Group 4 - 7 miles

Group 5 - 6 miles

Newbies - 5-7 miles

Thursday, August 8 (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 - 5-7 miles

Friday, August 9 (practice @ 6:30am)

Weight room (3x10)

1k Hill Repeats

Group 1 - 9 miles (5x1k @ race pace w/ 800 jog recovery)

Group 2 - 9 miles (5x1k @ race pace w/ 800 jog recovery)

Group 3 - 8 miles (4x1k @ race pace w/ 800 jog recovery)

Group 4 - 8 miles (4x1k @ race pace w/ 800 jog recovery)

Group 5 - 7 miles (3x1k @ race pace w/ 800 jog recovery)

Newbies - 5-7 miles (1-3x1k @ race pace w/ 800 jog recovery)

Saturday, August 10 (practice @ 6:30am at Ayala HS or 7am @ Cameo Shores in CDM)

Group 1 - 14 miles

Group 2 - 13 miles

Group 3 - 12 miles 

Group 4 - 10 miles

Group 5 - 9 miles

Newbies - 5-7 miles

Sunday, August 11 (OFF!)

Total Miles

Group 1 - 56-64 miles

Group 2 - 53 miles

Group 3 - 49-55 miles 

Group 4 - 45 miles

Group 5 - 40 miles

Newbies - 30-42 miles