week of Apr 19-25

daily practice on mon & tue with coaches
on your own running on wed & thu
daily practice on fri at a time tbd (possibly with player-coach johnson)
on your own running on sat
daily practice on sun at 10:00AM
*for most, hard days will be tue & fri

*strength & conditioning - none this week at wardlaw; we will incorporate some at practice on an almost daily basis

women's daily mileage:
(*mileage numbers for those racing at Penn will be different than below)
mon= 5
tue= 7-8
wed= 3 + 4
thu= 5
fri= 7-8
sat= 5
sun= 9-10
total= 45-48 miles

week of Apr 12-18

monday - aerobic running + sprint drills + technique strides
tuesday - AT fartlek (5', 4', 3') + 1 mi jog + 3 x 300 cut-downs / m800: 6 x 200m; w800= 6 x 150m
wednesday - off (or optional VERY light 20' run on own)
thursday - shake-out run + meet OR aerobic running + light strides
friday - shake-out run + meet (800m, 1500m, 3000SC)
saturday - shake-out run + meet (800m, 1500m, 5000m), OR aerobic running
sunday - long aerobic running on own

*strength & conditioning - none this week
*steeple= light steeple hurdling on mon

women's daily mileage:
mon= 5
tue= 8
wed= 0
thu= 4
fri= 7-8 (shake-out + race)
sat= 5-6 (shake-out + race, or aerobic run)
sun= 8-10
total= 37-41 miles
*there will be some differences this week for some of you; if race on thur then mon will be workout day and tue will be off, if race only on sat then thur will be off.

week of Apr 5-11

NOTE: we will meet for practice on saturday and sunday

monday - OFF, no running
tuesday - repetition running
wednesday - aerobic running + technique strides
thursday - aerobic running + sprint drills + 5 x 100 (30f + 20s + 30f + 20s)
friday - repetition running
saturday - aerobic running, time-tba
sunday - long aerobic running, time-tba

*strength & conditioning at Wardlaw on tue / general strength on fri
*steeple= hurdling on wed

women's daily mileage:
mon= 0
tue= 8
wed= 3 + 5
thu= 3 + 4-5
fri= 8
sat= 6
sun= 8
total= 45-46 miles

week of Mar 29 - Apr 4

monday - aerobic running + sprint drills + 5 x 100 (20f+20s+20f+20s+20f)
tuesday - repetition running for most
wednesday - aerobic running + technique strides
thursday - aerobic running + 4 x 150 cut-downs w/ 250j recovery
friday - NO PRACTICE - light aerobic running + 2 x 200; travel-3:30PM
saturday - MEET (shake-out run in AM); mid-distance= 1 event + 4x400
sunday - long aerobic running, EASTER - run on own

*strength & conditioning at Wardlaw on tue / general strength on thu
*steeple= hurldling on mon + waterjump on wed

women's daily mileage:
mon= 3 + 4
tue= 8
wed= 3 + 5
thu= 3 + 6
fri= 5
sat= 8
sun= 10
total= 55 miles
(let's discuss one run per day vs. two runs per day)

week of Mar 22-28

*OK, so we've heard you. Some discussion, I suppose, about a desire to sleep in some this week as it is spring break. We have amended practice times to accomodate you. Also, for women, have not indicated any morning runs this week. Men can run in morning as/if needed. So we've done our part. Now you do yours! 'Sleeping in' CANNOT serve as an excuse to stay up late.

Your effort in the two hours of day at practice is important. But how you manage the other twenty-two hours each day is a clear indication of your real desire to excel. Make no mistake about that. And your value as a teammate is not just determined by how fast you run, but by how you encourage each other and how you hold each other accountable.

*those participating in the DiSC communication program on Wednesday (1:00PM for women and 3:30PM for men), make sure you complete online survey assessment by Monday.

monday (1PM) - aerobic running + sprint drills + 5 x 90 (30f+30s+30f)
tuesday (1PM) - anaerobic intervals or repetition running
wednesday (10AM) - aerobic running (800 group: either 2 x 500 or 3 x 300)
thursday (1PM) - aerobic running + 6 x 100 cut-downs
friday - NO PRACTICE - on own; light aerobic running + 2-3 x 200
saturday - MEET (short shake-out run in AM)
sunday (10AM) - long aerobic running, meet at coliseum at 10:00AM

*strength & conditioning at Wardlaw on tue / general strength on thu
*steeple waterjump practice on wed

women's daily mileage:
mon= 6
tue= 9
wed= 6
thu= 7-8
fri= 5-6
sat= 8
sun= 12
total= 53-55 miles

week of Mar 15-21

REMINDER: first priority of aerobic running at this point in season is restoration/recovery; second priority is maintenance of aerobic conditioning (i.e. make sure easy days are easy!)

monday - OFF, no running; stretch hip flexors on own
tuesday - anaerobic intervals for most, 80% run for some
wednesday - aerobic running + 6 x 100 cut-downs
thursday - aerobic running
friday - light aerobic running + 2-3 x 200
saturday - MEET (short shake-out run in AM, time tba)
sunday - long aerobic running, practice time tba

*strength & conditioning at Wardlaw on tue / general strength on thu

women's daily mileage:
mon= 0
tue= 9
wed= 3 + 5
thu= 7-8
fri= 5-6
sat= 8
sun= 12
total= 49-51 miles

week of Mar 8-14

NOTE: first priority of aerobic running at this point in season is restoration/recovery; second priority is maintenance of aerobic conditioning (i.e. make sure easy days are easy!)

monday - aerobic running + sprint drills + 5 x 70m (30m fly + 40m sprint)
tuesday - short AT (85%) run + short set of anaerobic intervals at current pace - 3%
wednesday - aerobic running
thursday - aerobic running + 6 x 100 cut-downs
friday - anaerobic intervals for most, 80% run for some
saturday - aerobic running
sunday - long aerobic running, practice time tba
*strength & conditioning at Wardlaw on tue / general strength on fri

women's daily mileage:
mon= 3 + 5
tue= 9
wed= 3 + 6
thu= 4 + 5
fri= 9
sat= 6
sun= 12
total= 62 miles