Monday, April 13

Long Medium Paced Run

Group 1A - 14 miles w/ 8x100 strides

Group 1B - 13 miles w/ 8x100 strides

Group 1 Freshman - 11 miles w/ 8x100 strides

Group 2 - 12 miles w/ 8x100 strides

Group 2 Freshman - 10 miles w/ 8x100 strides

Group 3 - 11 miles w/ 8x100 strides

Group 3 Varsity Girls - 12 miles w/ 8x100 strides

Group 3 Freshman - 9 miles w/ 8x100 strides

Group 4 - 10 miles w/ 8x100 strides

Group 4 Freshman - 8 miles w/ 8x100 strides

Group 5 - 8 miles w/ 8x100 strides

800 runners - 2wu + 5 miles @ tempo pace

Tuesday, April 14

Weight room (4 sets of 6 - do anything you can do on your own!! Core and Abs x 45)

Recovery Run

Group 1 - 8 miles

Group 2 - 7.5 miles

Group 3 - 7 miles

Group 4 - 6.5 miles

Group 5 - 6 miles

Wednesday, April 15

2x1600 @ 3200pace w/ 3mins rest + 1x400m All-out

ALL – 7 miles (2wu + 2x1600 (jog 400 between miles) + 2cd)

Varsity PM - 4 miles

Thursday, April 16

Weight room (4 sets of 6 - do anything you can do on your own!! Core and Abs x 45)

Recovery Run

Group 1 - 8 miles

Group 2 - 7.5 miles

Group 3 - 7 miles

Group 4 - 6.5 miles

Group 5 - 6 miles

Friday, April 17

Premeet

Group 1 - 6 miles

Group 2 - 5.5 miles

Group 3 - 5 miles

Group 4 - 4.5 miles

Group 5 - 4 miles

Saturday, April 18

3200m Time Trial or 1600m for 800 runners

ALL – 5-6 miles (2wu + 3200/1600m + 2cd)

Sunday, April 19

Recovery Run

Varsity - 4 miles

Non Varsity - 3 miles

Total Miles

Group 1 - 50-57 miles

Group 2 - 47-49 miles

Group 3 - 44-52 miles

Group 4 - 42-44 miles

Group 5 - 40 miles