Monday, October 14 (practice @ 5:45am)

Easy out/ medium back

Group 1 - 13 miles

Group 2 - 10 miles

Group 3 - 9 miles (VG = 11 miles)

Group 4 - 8 miles

Group 5 - 7 miles

PM - weight room only (no core or abs)

Tuesday, October 15 (practice @ 5:45am)

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

6th period - everyone Core/ Abs

Wednesday, October 16 (practice @ 5:45am)

2-3x1 mile @ 97% of VO2max w/ 3mins rest

Varsity - 7 miles (3x1mile)

Non Varsity - 6 miles (2x1mile)

PM VB 5 miles/ VG 4 miles 

PM Weight room (NV - no core/ abs)

Thursday, October 17 (practice @ 6th period)

AM Varsity weight room at 6am

PM Recovery Run - All

Group 1 - 8 miles + core/abs

Group 2 - 7.5 miles

Group 3 - 7 miles + Core/ abs for VG

Group 4 - 6.5 miles

Group 5 - 6 miles

Group 6 - 5.5 miles

Friday, October 18 (practice 6th period for non Portland group)

Non Portland - medium pace run

Portland group - premeet

Group 2 - 7 miles

Group 3 - 6.5 miles

Group 4 - 6 miles

Group 5 - 5.5 miles

Group 6 - 5 miles

Portland group - premeet on course 

Saturday, October 19 (practice for non Portland group @ 6:30am at Ayala Park)

AT Run - Non Portland Group (6-8 miles)

Race - Portland Group (9 miles)

Sunday, October 20 (Portland group shake out run on own)

VB - 4 miles

VG - 3 miles

Total Miles

Group 1 - 53-58 miles

Group 2 - 46 miles

Group 3 - 45-52 miles

Group 4 - 41 miles

Group 5 - 38 miles

Group 6 - 37 miles