Monday, May 11

Long Medium Paced Run

Group 1A - 11 miles w/ 8x100 strides

Group 1B - 10 miles w/ 8x100 strides

Group 1 Freshman - 8 miles w/ 8x100 strides

Group 2 - 9 miles w/ 8x100 strides

Group 2 - Freshman - 7 miles w/ 8x100 strides

Group 3 - 8 miles w/ 8x100 strides

Group 3 Varsity Girls - 9 miles w/ 8x100 strides

Group 3 Freshman - 6 miles w/ 8x100 strides

Group 4 - 7 miles w/ 8x100 strides

Group 4 Freshman - 5 miles w/ 8x100 strides

Group 5 - 5 miles w/ 8x100 strides

800 runners - 2wu + 2 miles @ tempo pace

Tuesday, May 12

Weight room (4 sets of 2 - 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 13

200/400/600/400/200 w/ 3mins rest (10 min break) then 2-3 miles @ AT pace

Groups 1-3 = 3 miles AT + 2cd (total miles 2wu + 2/4/6/4/2 + 3 AT + 2cd = 8 miles)

Groups 4-5 = 2 miles AT + 2cd (total miles 2wu + 2/4/6/4/2 + 2 AT + 2cd = 7 miles)

Varsity PM - 4 miles

Thursday, May 14

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 15

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 16

1600m Time Trial or 800 for sprinters

ALL – 5 miles (2wu + 800/1600 + 2cd)

Sunday, May 17

Recovery Run

Varsity - 4 miles

Non-Varsity - 3 miles

Total Miles

Group 1 – 44-51 miles

Group 2 – 41-43 miles

Group 3 – 38-45 miles

Group 4 – 35-37 miles

Group 5 - 33 miles