Monday, February 9 (practice @ 7am)

Core/ Abs

Long = 13 miles w/ last mile pick up

Middle = 11 miles w/ last mile pick up

Short = 9 miles w/ last mile pick up

Tuesday, February 10 (practice @ 1:30pm)

Weight room 

Fartlek run (30/30)

Long = 9 miles 

Middle = 8 miles

Short = 6 miles

Wednesday, February 11 (practice @ 5:45am)

Recovery run

Long = 8 miles

VB = PM = 4 miles

Middle = 7 miles

Short = 6 miles

Thursday, February 12 (practice @ 1:30pm)

Hill Repeats @ Grand/ Village Center Dr. 

Weight room

Long = 9 miles (16x160m w/ 320m recovery)

Middle = 8 miles (13x160m w/ 320m recovery)

Short = 7 miles (10x160m w/ 320m recovery

Friday, February 13 (practice @ 5:45am)

Recovery run

Long = 8 miles

VB = PM = 4 miles

Middle = 7 miles

Short = 6 miles

Saturday, February 14 (practice @ 7am)

Progression Run

Long = 11 miles

Middle = 9 miles

Short = 8 miles

Indoor Group = 5-6 miles 

Sunday, February 15 (on own)

Indoor Group = 4-5 miles (premeet)

Everyone else = OFF!

Total Miles

Long = 58-66 miles

Middle = 50 miles

Short = 42 miles