week of Feb 15-21

monday - aerobic running + 4 x 150 'light & fluid'
tuesday - anaerobic intervals on cinder loop or track
wednesday - aerobic running + sprint drills + 6 x 100 cut-downs
thursday - aerobic running
friday - anaerobic intervals on cinder loop or track
saturday - ON OWN - aerobic running
sunday - long aerobic running, meeting time tba

*strength & conditioning: tu & fr - 5:30 PM at Wardlaw

women's daily mileage:
mon = 5 miles
tue = 8 miles
wed = 3 miles in AM + 5 miles in PM
thu = 6 miles
fri = 8 miles
sat = 5 miles
sun = 10 miles
TOTAL = 50 miles

for the week Feb 8-14

CHANGED SUNDAY, 10:45 PM
*sorry for the late change; we will practice and lift at Wardlaw on Monday. Tuesday will be off, no running. The weather forecast calls for cold rain almost all day Tuesday.
*women's mileage for the week will be 54-56 miles

monday - aerobic running + 6 x 100 cut-downs
tuesday - off, no running
wednesday - anaerobic intervals
thursday - aerobic running
friday - compete at Clemson or anaerobic intervals
saturday - compete at Clemson or aerobic running
sunday - long aerobic running, practice time tba

for the week Feb 1-7

NOTES:
*strength & conditioning - Tu @ 5:30PM @ Wardlaw (w800: M,W @ 5:30PM)
*sunday practice time to be announced later in week

women's middle & long distance:
NOTE: easy morning runs on Mon & Wed are MANDATORY, not optional
monday - easy aerobic running; am: 3 miles / pm: 5 miles + 6 x technique strides
tuesday - 10 miles total; 6-7 miles strong aerobic running @ 80% on park cinder loop + 3 x 300 cut-downs on track @ 59, 56, 53 w/ 300j recovery
wednesday - easy aerobic running; am: 3 miles / pm: 5 miles + sprint drills & strides
thursday - (on own) 5 miles easy aerobic running + STRETCHING
friday - 8 miles total; am: 2 mile shake-out run / pm: wu, race, cd
saturday - 6 miles total; wu, race dmr, cd OR easy aerobic running
sunday - 12 miles aerobic running @ 70-75%
(56 miles for the week)

men's middle & long distance:
monday - easy aerobic running + 6 x technique strides
tuesday - 7-8 miles strong aerobic running @ 80% on park cinder loop + 3 x 300 cut-downs on track @ 48-49, 45-46, 42-43 w/ 300j recovery
wednesday - easy aerobic running + sprint drills & strides
thursday - (on own) easy aerobic running + STRETCHING
friday - am: 2-3 mile shake-out run / pm: wu, race, cd
saturday - wu, race dmr, cd OR 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 & some men's mid-distance:
monday - easy aerobic running + 6 x technique strides
tuesday - anaerobic intervals (400's) on park cinder loop
wednesday - easy aerobic running + sprint drills + 3 x 300 cut-downs on track
thursday - (on own) easy aerobic running + STRETCHING
friday - am: 2-3 mile shake-out run / pm: wu, race, cd
saturday - wu, race dmr, cd OR easy aerobic running
sunday - long aerobic running @ 70%

week of Jan 25-31

NOTES:
*strength & conditioning - Tu @ 5:30 PM @ Wardlaw (w800: M, W @ 5:30 PM)
*sunday practice time to be announced later in week

women's middle & long distance:
NOTE: easy morning runs on Wed & Sat are MANDATORY, not optional
monday - OFF (no running)
tuesday - 8 miles total; fartlek on park cinder loop - 5', 4', 3', 2', 1' @ AT pace (85%, build to ~90% for last two efforts) with equal recovery at approx 65-70%
wednesday - easy aerobic running; am: 3 miles / pm: 5 miles + 6 x technique strides
thursday - 7 miles easy aerobic running + 3 x 300 cut-downs
friday - 5 miles easy aerobic running
saturday - 10 miles total; am: 2-3 mile shake-out run / pm: wu, race, cd
sunday - 12 miles aerobic running @ 70-75%
(50 miles for the week)

men's middle & long distance:
monday - OFF (no running)
tuesday - fartlek on park cinder loop - 5', 4', 3', 2', 1' @ AT pace (85%, build to ~90% for last two efforts) with equal recovery at approx 65-70%
wednesday - easy aerobic running + 6 x technique strides
thursday - easy aerobic running + 3 x 300 cut-downs
friday - easy aerobic running
saturday - am: 2-3 mile shake-out run / pm: wu, race, cd
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:
monday - OFF (no running)
tuesday - anaerobic intervals on park cinder loop
wednesday - easy aerobic running + 6 x technique strides
thursday - short AT effort on track (w= 1.5mi; m= 2 mi) + 6 x 200 cut-downs
friday - easy aerobic running
saturday - am: 2-3 mile shake-out run / pm: wu, race, cd
sunday - long aerobic running @ 70%

week of Jan 18-24

NOTES:
*strength & conditioning - Tu, F @ 5:30 PM @ Wardlaw (w800: W, F @ 5:30 PM)
*saturday practice time to be announced later in week
*sunday practice time to be announced later in week

women's middle & long distance:
NOTE: easy morning runs on Wed is MANDATORY, not optional
monday - OFF (suggested easy aerobic running + STRETCHING; am: 3 miles / pm: 5 miles)
tuesday - 8 miles total; 4 mile AT run on cinder loop at park
wednesday - easy aerobic running; am: 3 miles / pm: 5 miles + 6-8 x 100 fast striding w/ walk recovery
thursday - 7 miles easy aerobic running
friday - 7-8 mile strong aerobic run on park road loop @ 80%; 1 mi wu + 1 mi cd
saturday - 7 miles easy aerobic running
sunday - 12 miles aerobic running @ 70-75%
(60 miles for the week)

men's middle & long distance:
monday - OFF (suggested easy aerobic running + STRETCHING)
tuesday - 5-6 mile AT run on cinder loop at park
wednesday - easy aerobic running + 6-8 x 100 fast striding w/ walk recovery
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:
monday - OFF (suggested easy aerobic running + STRETCHING)
tuesday - anaerobic intervals on park cinder loop
wednesday - easy aerobic running + 6-8 x 100 fast striding, r= 300j
thursday - easy aerobic running
friday - anaerobic intervals on park cinder loop
saturday - easy aerobic running
sunday - long aerobic running @ 70%

week of Jan 11 - 17

NOTES:
*strength & conditioning - Tu, F @ 5:30 PM @ Wardlaw (w800: M, W, F @ 5:30 PM)
*sunday practice time to be announced later in week

women's middle & long distance:
NOTE: easy morning runs on Wed & Sat are MANDATORY, not optional
monday - OFF
tuesday - 8 miles total; fartlek on park cinder loop - 5', 4', 3', 2', 1' @ AT pace (85%) with equal recovery at approx 65-70%
wednesday - easy aerobic running; am: 3 miles / pm: 5 miles + 6-8 x 100 fast striding w/ walk recovery
thursday - 7 miles easy aerobic running
friday - 7-8 mile strong aerobic run @ 80%; 1 mi wu + 1 mi cd
saturday - easy aerobic running; am: 5 miles / pm: 3 miles
sunday - 12 miles aerobic running @ 70-75%
(53 miles for the week)

men's middle & long distance:
monday - OFF
tuesday - fartlek on park cinder loop - 5', 4', 3', 2', 1' @ AT pace (85%) with equal recovery at approx 65-70%
wednesday - easy aerobic running + 6-8 x 100 fast striding w/ walk recovery
thursday - easy aerobic running
friday - strong aerobic running @ 80% (if race, easy aerobic running)
saturday - easy aerobic recovery (if race, 3000m at KY)
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:
monday - OFF
tuesday - 30-40' of hill circuit running on park grass loop
wednesday - easy aerobic running + 6-8 x 100 fast striding, r= 300j
thursday - easy aerobic running
friday - easy aerobic running
saturday - if race, 800m at KY and possible 4 x 400 leg
sunday - long aerobic running @ 70%

week of Jan 4 - 10

NOTES:
*practice time each day is 2:30 PM
*morning practices/meetings may also be scheduled, to be determined
*strength&conditioning - W, F @ 4:45 PM (w800: M, W, F @ 4:45 PM)
*some of our group may race at Clemson on Saturday, to be determined

women's middle & long distance:
monday - 7-8 mile strong aerobic run @ 80%; 1 mi wu + 1 mi cd
tuesday - 5-6 miles easy aerobic running
wednesday - 4 miles of aerobic fartlek running; 2 mi wu + 2 mi cd
(fartlek should consist of 15-30' fast efforts with approx 3' of recovery running)
thursday - 7 miles easy aerobic running
friday - 7-8 mile strong aerobic run @ 80%; 1 mi wu + 1 mi cd
saturday - 7 miles easy aerobic running
sunday - 12 miles aerobic running @ 70-75%
(57-60 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 - aerobic fartlek running
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 - 30-40' of hill circuit running
tuesday - easy aerobic running
wednesday - aerobic fartlek running
thursday - easy aerobic running + 6 x 100 fast, r= 3'
friday - 30-40' of hill circuit running
saturday - easy aerobic running
sunday - long aerobic running @ 70%