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%

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%

(updated) weeks of Nov 16 - Dec 8

*m+w800 - practice according to regular schedule
*middle distance runners will largely follow schedule below with some alterations

distance runners:
monday - OFF
tuesday - OFF
wednesday - OFF
thursday - aerobic running
friday - OFF
saturday - aerobic running
sunday - aerobic running
(NO strength & conditioning this week for anyone)

monday - OFF
tuesday - aerobic running
wednesday - aerobic running (optional practice)
thursday - aerobic running (thanksgiving - no practice until monday)
friday - OFF
saturday - aerobic running
sunday - long aerobic running
(strength & conditioning resumes according to regular schedule)

monday - aerobic running
tuesday - threshold running
wednesday - OFF
thursday - aerobic running
friday - aerobic running + fast striding, 8-10 x 100m
saturday - aerobic running
sunday - long aerobic running

monday - aerobic running
tuesday - OFF

week of Nov 9-15

monday
(men @ 3:30 PM, on track)
1600 fast, relaxed
3 miles easy
9 x 300, r= 100j

(women @ 4:00 PM, on track)
1500 fast, relaxed
2 miles easy
6 x 300, r= 100j

tuesday
aerobic recovery

wednesday
those racing this weekend:
2-3 miles @ tempo pace + 1 mile easy + 3 x 300 cut-downs
those not racing:
aerobic recovery

thursday
those racing this weekend:
45-60' VERY EASY RUNNING
those not racing:
w= aerobic recovery
m= 3k trial effort

friday
those racing this weekend:
travel to tuscaloosa, light running over xc course
those not racing:
aerobic recovery

saturday
those racing this weekend:
race fast!
those not racing:
long aerobic conditioning (do your sunday mileage)

sunday
all:
aerobic recovery (1/2 of sunday mileage)

next week:
ALL xc:
monday, tuesday, wednesday - OFF
thursday - aerobic running
friday - off
saturday - aerobic running
sunday - aerobic running

m+w800 - practice according to regular schedule

week of Nov 2-8

monday
light aerobic recovery + 6 x 100, r= 200j + drills

tuesday
(7:00 AM or 3:30 PM)
tempo/threshold run on cinder loop at park + fast effort on track
w= 4000m / 1000m
m= 6000m / 1600m
w800= 5 x 400, r= 5' @ 69's
(5:30 PM - strength & conditioning @ Wardlaw)

wednesday
aerobic recovery + technique work with spikes + intro to hurdling

thursday
aerobic conditioning

remainder of week - tba

week of Oct 26 - Nov 1

monday
light aerobic recovery + 6 x 100, r= 200j + drills

tuesday
(6:15 AM - for all)
w= 1 x 2000, r= 1600j + 5 x 300, r= 300j
m= 1 x 3000, r= 1600j + 5 x 300, r= 300j

wednesday
aerobic recovery + technique work with spikes

thursday
light aerobic recovery

friday
those not traveling to meet:
(6:15 AM - on track)
w= w/ 800 group
m= 5k time trial
(3:30 PM - strength & conditioning @ Wardlaw)

those traveling to meet:
travel to Cary, NC
light aerobic running over xc course

saturday
those not traveling to meet:
aerobic recovery on own

those traveling to meet:
ACC CHAMPIONSHIPS; m= 8k, w= 6k
return to campus in evening

sunday
long aerobic conditioning on own

w800:
M - easy
Tu - 5 x 400 @ 70's, r= 5'
W - easy
Th - 10 x 150 @ 23's, r= 2'
F - 2 x 1000 @ 3:07, 3:45; r= 1600j
Sa - easy
Su - long