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

Long Run

Group 1 - 14 miles

Group 2 - 13 miles

Group 3 - 12 miles

Group 4 - 10 miles

Group 5 - 9 miles

Newbies - 7-10 miles

PM Weight room (4x8), Abs & Core

Tuesday, October 1 (practice 6th period)

AM Group 1 boys/ Group 3 Girls weight room @ 6am

Recovery Run

Group 1 - 8 miles

Group 2 - 7.5 miles

Group 3 - 7 miles

Group 4 - 6.5 miles

Group 5 - 6 miles

Group 6 - 5.5 miles

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

Medium Pace run

Group 1 - 8 miles + 5 miles PM

Group 2 - 7.5 miles

Group 3 - 7 miles + 4 miles VG PM

Group 4 - 6.5 miles

Group 5 - 6 miles

Group 6 - 5.5 miles

6th period - weight room (4x8), Core & Abs

Thursday, October 3 (practice 6th period)

AM Group 1 boys/ Group 3 Girls weight room @ 6am

Hill Repeats

Group 1 - 8 miles (4x1k Hill repeats)

Group 2 - 8 miles (4x1k Hill repeats)

Group 3 - 7 miles (3x1k Hill repeats)

Group 4 - 7 miles (3x1k Hill repeats)

Group 5 - 6 miles (2x1k Hill repeats)

Group 6 - 6 miles (2x1k Hill repeats)

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

Recovery Run

Group 1 - 8 miles + 5 miles PM

Group 2 - 7.5 miles

Group 3 - 7 miles + 4 miles VG PM

Group 4 - 6.5 miles

Group 5 - 6 miles

Group 6 - 5.5 miles

Saturday, October 5 (practice @ 6:30am at Ayala Park)

AT Run

Group 1 - 9 miles

Group 2 - 8.5 miles

Group 3 - 8 miles

Group 4 - 7.5 miles

Group 5 - 7 miles

Group 6 - 6.5 miles

Sunday, October 6 (OFF)

Total Miles

Group 1 - 65 miles

Group 2 - 52 miles

Group 3 - 48-56 miles

Group 4 - 44 miles

Group 5 - 40 miles

Group 6 - 35 miles

Newbies - 35-50 miles