Monday, September 29 (practice @ 5:45am)

Long = 13-14 miles

Middle = 11-12 miles

Short = 8-10 miles

 Tuesday, September 30 (practice @ 5:45am)

10x400 @ 1600dp w/ 1min recovery

Weight Room/ Core and Abs in PM

ALL = 7 miles

PM - Varsity Boys = 5 miles

PM – Varsity Girls = 4 miles

Wednesday, October 1 (practice @ 5:45am) - Recovery

Long = 8 miles

Middle = 7 miles

Short = 5-6 miles

Thursday, October 2 (practice @ 5:45am)

5-6 x 800m hill repeats

Weight room + Core/Abs in PM

Long = 7 miles

PM = 5 miles

Middle = 7 miles

VG PM = 4 miles

Short = 5-6 miles

 Friday, October 3 (practice @ 5:45am) - Recovery

Long = 8 miles

Middle = 7 miles

Short = 5-6 miles

Saturday, October 4 – (practice @ 6:30am)

(4-5 miles @ AT pace @ Ayala Park) + Core/ abs

Long = 9 miles

PM = 5 miles

Middle = 8-9 miles

PM VG = 4 miles

Short = 7-8 miles

 Sunday, October 5 - OFF

 Total Miles

Long = 67-68 miles

Middle = 53-61 miles

Short = 37-42 miles