Monday, May 4

Long Medium Paced Run

Group 1A - 12 miles w/ 8x100 strides

Group 1B - 11 miles w/ 8x100 strides

Group 1 Freshman - 9 miles w/ 8x100 strides

Group 2 - 10 miles w/ 8x100 strides

Group 2 - Freshman - 8 miles w/ 8x100 strides

Group 3 - 9 miles w/ 8x100 strides

Group 3 Varsity Girls - 10 miles w/ 8x100 strides

Group 3 Freshman - 7 miles w/ 8x100 strides

Group 4 - 8 miles w/ 8x100 strides

Group 4 Freshman - 6 miles w/ 8x100 strides

Group 5 - 6 miles w/ 8x100 strides

800 runners - 2wu + 3 miles @ tempo pace

Tuesday, May 5

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, May 6

4x40 seconds sprints w/ 5 mins recovery

ALL – 5 miles

Varsity PM - 4 miles

Thursday, May 7

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 8

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 9

3200m Time Trial or 1600 for sprinters

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

Sunday, May 10

Recovery Run

Varsity - 4 miles

Non-Varsity - 3 miles

Total Miles

Group 1 – 43-50 miles

Group 2 – 40-42 miles

Group 3 – 37-44 miles

Group 4 – 36-38 miles

Group 5 - 34 miles