Monday, September 8 (practice @ 5:45am) 

10x400 @ 1600dp w/ 1 min recovery

Long = 8 miles (2wu + workout + 3cd)

PM = 5 miles

Middle = 7 miles (2wu + workout + 2cd)

VG PM = 4 miles

Short = 7 miles (2wu + workout +2cd)

Tuesday, September 9 (practice @ 1:30pm)

Weight room + core/abs

Long = 8 miles - recovery run

Middle = 7 miles - recovery run

Short = 6 miles - recovery run

Wednesday, September 10 (practice @ 5:45am)

4-8x800m Hill Repeats @ Veterans Park http://www.runningmap.com/?id=784835

Long = 8 miles (8x800 Hill Repeats)

PM = 5 miles

Middle = 7 miles (6x800 Hill Repeats)

VG PM = 4 miles

Short = 5 miles (4x800 Hill Repeats)

Thursday, September 11 (practice @ 1:30pm)

Weight room/ core and abs

Long = 13-14 miles 

Middle = 11-12 miles

Short = 9-10 miles

Friday, September 12 (practice @ 5:45am) 

Long = 8 miles

PM 5 miles

Middle = 7 miles

VG PM = 4 miles

Short = 6 miles

Saturday, September 13 (practice @ 6:30am) 

4-5 miles @ AT Run

Long = 9 miles (5 @ AT)

Middle = 8-9 miles (4-4.5 @ AT)

Short = 7-8 miles (3-4 miles @ AT)

Sunday, September 14 (OFF!)

Total Miles

Long = 70 miles

Middle = 50-60 miles

Short = 40-45 miles