Monday, April 20

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 21

Weight room (4 sets of 4 - 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 22

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

Group 1 – 9 miles = 200/400/600/400/200 w/ 3mins recovery then 5 min rest + 4 miles @ AT pace + 2cd

Group 2 – 8.5 miles = same, but 3.5 miles @ AT pace

Group 3 – 8 miles = same, but 3 miles @ AT pace

Group 4 – 7.5 miles = same, but 2.5 miles @ AT pace

Group 5 – 7 miles = same, but 2 miles @ AT pace

Varsity PM - 4 miles

Thursday, April 23

Weight room (4 sets of 4 - do anything you can do on your own!! Core and Abs x 40)

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 24

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 25

1600m Time Trial or 800m for 800 runners

ALL – 5  miles (2wu + 1600/800 + 2cd)

Sunday, April 26

Recovery Run

Varsity - 4 miles

Non Varsity - 3 miles

Total Miles

Group 1 - 51-58 miles

Group 2 - 47-49 miles

Group 3 - 46-52 miles

Group 4 - 41-43 miles

Group 5 - 39 miles