week of Sep 28 - Oct 4

monday
light aerobic recovery + 4 x 200, r= 300j + drills

tuesday
(6:15 AM)
lactate threshold running on park lake loop
w= 6 miles (alternate mile @ 10k + mile @ 10k+1')
m= 8 miles (alternate mile @ 10k + mile @ 10k+1')
(5:30 PM - strength & conditioning at Wardlaw)

wednesday
aerobic recovery + technique work with spikes

thursday
aerobic conditioning on own
(those traveling to meet: depart campus at 3:30 PM)

friday
those not traveling to meet:
(6:15 AM)
3 mile hard run on track
(3:30 PM - strength & conditioning @ Wardlaw)

those traveling to meet:
Great American XC Festival; w= 5k, m= 8k
return to campus

saturday
aerobic recovery on own

sunday
long aerobic conditioning on own

week of Sep 21-27

monday
light aerobic recovery + 4 x 200, r= 300j + drills

tuesday
(6:00 AM for all)
lactate threshold running on park lake loop
w= 8 miles @ ~80%
m= 10 miles @ ~80%
(5:30 PM - strength & conditioning at Wardlaw)

wednesday
aerobic recovery + technique work with spikes
(7:00PM - 3000TT for m800 / 2000TT for w800)

thursday
aerobic conditioning

friday
(6:15 AM)
interval running on grass at park
w= 6 x 1000m @ 5k pace, r= 3'
m= 7 x 1000m @ 5k pace, r= 2.5'
OR 3 mile hard run on track
(3:30 PM - strength & conditioning @ Wardlaw)

saturday
aerobic recovery on own

sunday
long aerobic conditioning on own