week of Dec 28 - Jan 3

women's middle & long distance:
monday - 5 miles easy aerobic running
tuesday - 4 miles anaerobic threshold running @ 85%; 2 mi wu + 2 mi cd
wednesday - 6 miles aerobic running
thursday - 5 miles easy aerobic running + 8 x 100 fast striding w/ 300j recovery
friday - 7-8 mile strong aerobic run @ 80%; 1 mi wu + 1 mi cd
saturday - 5 miles easy aerobic running
sunday - 11 miles aerobic running @ 70-75%
(51-52 miles for the week + 3 optional morning runs totaling 10 miles)

men's middle & long distance:
monday - easy aerobic running
tuesday - strong aerobic running @ 80%
wednesday - easy aerobic running
thursday - aerobic fartlek running
friday - OFF
saturday - easy aerobic running
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 quads and calves often and are rolling your plantars on a tennis ball - the hillwork will put a good deal of stress and fatigue on these areas and you need to consistently make an effort to keep loose and healthy)
monday - easy aerobic running
tuesday - 30-45' of hill circuit running
wednesday - easy aerobic running + 8 x 100 fast striding, r= 3'
thursday - 30-45' of hill circuit running
friday - OFF
saturday - easy aerobic running
sunday - long aerobic running @ 70%