Monday, April 27

Long Medium Paced Run

Group 1A - 13 miles w/ 8x100 strides

Group 1B - 12 miles w/ 8x100 strides

Group 1 Freshman - 10 miles w/ 8x100 strides

Group 2 - 11 miles w/ 8x100 strides

Group 2 Freshman - 9 miles w/ 8x100 strides

Group 3 - 10 miles w/ 8x100 strides

Group 3 Varsity Girls - 11 miles w/ 8x100 strides

Group 3 Freshman - 8 miles w/ 8x100 strides

Group 4 - 9 miles w/ 8x100 strides

Group 4 Freshman - 7 miles w/ 8x100 strides

Group 5 - 7 miles w/ 8x100 strides

800 runners - 2wu + 4 miles @ tempo pace

Tuesday, April 28

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

Recovery Run

Group 1 - 7 miles

Group 2 - 6.5 miles

Group 3 - 6 miles

Group 4 - 5.5 miles

Group 5 - 5 miles

Wednesday, April 29

10x400 @ 1600dp w/ 1min rest

Group 1 – 6.5 miles = 10x400 (2wu + workout + 2cd)

Group 2 – 6 miles = 9x400

Group 3 – 6 miles = 8x400

Group 4 – 6 miles = 7x400

Group 5 – 5.5 miles = 6x400

Varsity PM - 4 miles

Thursday, April 30

Recovery Run

Group 1 - 7 miles

Group 2 - 6.5 miles

Group 3 - 6 miles

Group 4 - 5.5 miles

Group 5 - 5 miles

Friday, May 1

Premeet

Group 1 - 5 miles

Group 2 - 4.5 miles

Group 3 - 4 miles

Group 4 - 3.5 miles

Group 5 - 3 miles

Saturday, May 2

800m Time Trial

ALL – 5 miles (2wu + 800 + 2.5cd)

Sunday, May 3

Recovery Run

Varsity - 4 miles

Non-Varsity - 3 miles

Total Miles

Group 1 – 45-52 miles

Group 2 – 41-43 miles

Group 3 – 38-44 miles

Group 4 – 36-38 miles

Group 5 - 34 miles