week of Mar 1-7

monday - aerobic running + sprint drills
tuesday - aerobic running
wednesday - 80% run OR anaerobic intervals
thursday - aerobic running
friday - anaerobic intervals or repetitions
saturday - aerobic running
sunday - long aerobic running, practice time tba

women's mileage:
mon = 3 + 5
tue = 5
wed = 8
thu = 4 + 4
fri = 8
sat = 7
sun = 12
total= 56

week of Feb 22-28

monday - aerobic running + 4 x 100 'light & fluid'
tuesday - AT fartlek on track: 5', 4', 3' @ AT pace w/ equal recovery
+ 1 mile jog + 3 x 300 cut-downs w/ 300j
(m+w800: 500 + 300, r= 8-10')
wednesday - OFF, no running
thursday - aerobic running + strides
friday - shake-out run in AM / competition in PM
(those not traveling: anaerobic intervals or AT run on track)
saturday - competition or aerobic running
sunday - long aerobic running, meeting time tba

*strength & conditioning: none this week

women's daily mileage:
mon = 3-4 miles in AM + 5 miles in PM
tue = 8 miles
wed = 0
thu = 4-5 miles
fri = 7-8 miles total (2-3 mile shake-out run in AM)
sat = 6-8 miles
sun = 11-12 miles
TOTAL = 44-50 miles

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%