Monday, March 9 (practice @ 6am)

PM = Core/ Abs

Long = 9 miles (2wu + 4x1600 @ 94% of VVO2 max w/ 3 mins recovery + 2cd)

PM = 4 miles

Middle = 9 miles (2wu + 4x1600 @ 94% of VVO2 max w/ 3:30-4 mins recovery + 2cd)

Short = 8 miles (2wu + 3x1600 @ 94% of VVO2 max w/ 4-5 mins recovery + 2cd)

Newbies = 6 miles (2wu + 2x1600 w/ full recovery + 2cd)

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

Weight room (2 sets of 15)

Recovery run

Long = 8 miles 

Middle = 7 miles

Short = 6 miles

Newbies = 5 miles

Wednesday, March 11 (practice @ 6am) 

Medium pace run

PM Core/ Abs

Long = 7 miles

PM = 4 miles

Middle = 6 miles

Short = 5 miles

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

Premeet

Long = 5 miles

Middle = 4 miles

Short = 3 miles

Friday, March 13 (Time Trial (Ayala HS) @ 6pm) or Redondo Invitational

Redondo Invite = 6 miles

Time Trial (1600m) = 5 miles

Saturday, March 14 (Redondo Invitational or run on own)

Core/ Abs after cool down!

Redondo Invitational = 6 miles

Non Redondo Group = 5 miles - recovery run

Sunday, March 15 (Own on)

Varsity athletes = 3 miles