Monday, October 19 (practice @ 6am)

Mt. Sac simulation workout

6th period = Core/Ice

ALL = 7 miles (2wu + 1.5mile Hill repeat w/ 400 jog recovery + 1mile Hill Repeat w/ 200m jog recovery + 400m + 2cd)

VB PM = 4 miles

VG PM = 3 miles

Tuesday, October 20 (practice @ 5:45am)

Recovery Run

6th period = Core/ Ice

Long = 7 miles

Middle = 6 miles

Short = 5 miles

Wednesday, October 21 (practice @ 5:45am)

8-10x400 @ 1600dp/ equal rest

6th period = Core + Ice

ALL = 6 miles 

PM VB = 4 miles

PM VG = 3 miles

Thursday, October 22 (practice @ 5:45am)

Recovery Run

6th period = Abs & Ice

Long = 7 miles

Middle = 6 miles

Short = 5 miles

Friday, October 23 (practice @ 5:45am)

Premeet

6th period = ICE!

Long = 6 miles

Middle = 5 miles

Short = 4 miles

Saturday, October 24 (Mt. Sac Invitational)

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

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

Sunday, October 25 (on your own)

Varsity Boys = 4 miles

Varsity Girls = 3 miles

Total Miles

Long = 45-53 miles

Middle = 41-47 miles

Short = 34 miles