week of Dec 21-27

women's middle & long distance:
monday - 7 mile strong aerobic run @ 80%; 1 mi wu + 1 mi cd
tuesday - 5 miles easy aerobic running
wednesday - 4 miles of aerobic fartlek running; 1 mi wu + 1 mi cd
(fartlek should consist of 15-30' fast efforts with approx 3' of recovery running)
thursday - 4 miles easy aerobic running
friday - 7-8 mile strong aerobic run @ 80%; 1 mi wu + 1 mi cd
saturday - OFF
sunday - 11 miles aerobic running @ 70-75%
(44-45 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 or could run an aerobic fartlek effort)
tuesday - easy aerobic running
wednesday - OFF
thursday - easy aerobic running
friday - strong aerobic running @ 80%
saturday - easy aerobic recovery
sunday - long aerobic running @ 70-75%
(long run distances should progress to: freshmen= 12-14 miles; sophomore= 14-16 miles; junior= 16-18 miles; senior= 18+ miles)

m+w800:
(note: make sure you are stretching your calves often and rolling your plantars on a tennis ball - the hillwork will put a good deal of stress and fatigue on those two areas and you need to consistently make these efforts to keep loose and healthy)
monday - easy aerobic running
tuesday - 30' of hill circuit running
wednesday - OFF
thursday - easy aerobic running + 6 x 100 fast, r= 3'
friday - 30' of hill circuit running
saturday - easy aerobic running
sunday - long aerobic running @ 70%