week of Dec 14 - 20

women's middle & long distance:
monday - 7 miles easy aerobic running
tuesday - OFF
wednesday - AT run, 4 miles @ 85%; 2 mi wu + 2 mi cd
thursday - 5 miles easy aerobic running + 8 x 100 fast striding w/ 300j recovery
friday - 6-7 mile strong aerobic run @ 80%; 1 mi wu + 1 mi cd
saturday - 7 miles easy aerobic running
sunday - 10 miles aerobic running @ 70-75%
(47-48 miles for the week + 3 optional morning runs totaling 10 miles)

men's middle & long distance:
monday - strong aerobic running @ 80%
(upperclassmen may run strong aerobic effort if recovered from long run, if not should run easy; freshmen should run easy aerobically)
tuesday - OFF
wednesday - aerobic fartlek running
(short, fast & relaxed efforts of 30" and less w/ plenty of easy running between)
thursday - easy aerobic running
friday - strong aerobic running @ 80%
saturday - easy aerobic recovery
sunday - long aerobic running @ 70-75%

m+w800:
monday - 30' of hill circuit running
tuesday - OFF
wednesday - aerobic fartlek running
(short, fast & relaxed efforts of 30" and less w/ plenty of easy running between)
thursday - easy aerobic running
friday - 30' of hill circuit running
(10:30AM for those in town who want to meet)
saturday - easy aerobic running
sunday - long aerobic running @ 70-75%

updated from Dec 9 - 13

middle & long distance:
wednesday - strong aerobic running @ 80%; w= 6 miles, m= 7-8 miles
thursday - easy aerobic running + 6x100 fast striding, r= 3' jogging; w= 7 miles
friday - strong aerobic running @ 80%; w= 6 miles, m= 8 miles
saturday - easy aerobic running; w= 5 miles
sunday - long aerobic running @ 70-75%; w= 10 miles
*note about long run - the effort on the weekly long run should be of decent quality, in the range of 70-75%; check your pace charts to get an idea of what the corresponding pace should be.

800:
wednesday - hill circuit @ park, 30'
thursday - easy aerobic running
friday - aerobic fartlek running (short, fast efforts w/ plenty of easy recovery running); w= 30', m= 45'
saturday - easy aerobic running
sunday - long aerobic running @ 70%