Monday, December 29 (practice @ 7am)

Long = 6 miles

Middle = 5 miles

Short = 4 miles

Tuesday, December 30 (practice @ 7am)

Long = 7 miles

Middle = 6 miles

Short = 5 miles

Wednesday, December 31 (on your own)

Long = 5 miles

Middle = 4 miles

Short = 3 miles 

Thursday, January 1 (on your own)

Long = 5 miles

Middle - 4 miles

Short = 3 miles

Friday, January 2 (practice @ 7am)

Long = 7 miles - 12x100 sprints w/ 2mins recovery + 4 mile run 

Middle = 6 miles - 12x100 sprints w/ 2mins recovery + 3 mile run

Short = 5 miles - 12x100 sprints w/ 2mins recovery + 2 mile run

Saturday, January 3 (practice @ 7am)

Long = 6 miles

Middle = 5 miles

Short = 4 miles

Total Miles

Long = 36 miles

Middle = 30 miles

Short = 24 miles