Monday, March 10 – AT run (Tempo run)

Weight room – 2 sets of 15 reps

Long – 9 miles (4½ -5 miles @ AT pace)

Middle – 8-9 miles (4-4½ miles @ AT pace)

Short – 8 miles (3½-4 miles @ AT pace)

Tuesday, March 11 – Speed workout (bring spikes)

200/400/600/400/200 w/ 5 mins recovery @ 400-800 pace

Core/ Abs

Long - 7 miles (2wu + 2 workout/ recovery jog + 3cd)

Middle – 6 miles (same as long but 2mile cd)

Short – 6 miles (same as middle)

Wednesday, March 12 – recovery run

Weight room

Long - 7 miles

Middle – 6 miles

Short – 5 miles

Thursday, March 13 – premeet run

Core/Abs

Long - 6 miles

Middle - 5 miles

Short – 4 miles

Friday, March 14 – Redondo Beach Invite

3200m runners – 7 miles (2wu + 2race + 3cd)

Relay runners – 6 miles (2wu + 1race + 3cd)

Not attending – 5 miles on your own

Saturday, March 15 – Redondo Beach Invite

Core/ Abs after race or workout

1600m runners – 6 miles (2wu + 1race + 3cd)

Not attended:

Long – 6 miles on own

Middle = 5 miles on own

Short = day off!

Sunday, March 16 (on your own)

Long – 5 miles

Medium – 3 miles

Short – off!

This run will help flush out the lactic acid from the race!!

Total Miles

Long – 45 miles

Middle – 40 miles

Short – 30 miles