Monday, August 31 (practice @ 5:45am)

6th period = Core and Ice

Long = 14 miles

Middle = 12 miles

Short = 10 miles

Newbies Long = 8 miles

Newbies Middle = 7 miles

Newbies Short = 6 miles

Tuesday, September 1 (practice @ 5:45am)

800m Hill Repeats

6th period = Abs + Ice

Long = 7 miles (6x800m Hill Repeats)

VB PM = 4 miles

Middle = 6 miles (5x800m Hills Repeats)

VG PM = 3 miles

Short = 6 miles (4x800m Hill Repeats)

Wednesday, September 2 (practice @ 5:45am)

Recovery Run

6th period = Core/ Ice

Long = 7 miles

Middle = 6 miles

Short = 5 miles

Thursday, September 3 (practice @ 5:45am)

1600m repeats

6th period = Abs/Ice

Varsity = 7 miles (4x1600m @ 94% of VVO2max) w/ 3-4 mins recovery

VB PM = 4 miles

VG PM = 3 miles

Non Varsity = 6 miles (3x1600m @ 94% VVO2max) w/ 4-6 mins recovery

Friday, September 4 (practice @ 5:45am)

Recovery Run

6th period = Ice

Long = 6 miles

Middle = 5 miles

Short = 4 miles

Saturday, September 5 (Great Cow Invitational)

Abs after cool down

Varsity Boys = 9 miles (2wu + race + 4cd)

Varsity Girls = 8 miles (2wu + race + 3cd)

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

Sunday, September 6 (on own)

Varsity Boys = 4 miles

Varsity Girls = 3 miles

Non Varsity = 3 miles

Total Miles

Long  = 54-62 miles

Middle = 46-52 miles

Short = 42 miles

Newbies = 39-45 miles