Distance Workouts
  Monday Tuesday Wednesday Thursday Friday Saturday Sunday   weekly total  
 
week 1     2/25-3/2 EZ 4-7 speed 800's        (3-4) EZ 4-7 speed 200's        (2-3) EZ 6-7 EZ 6-8 off   25 -36  
 
week 2    3/3-3/9 speed     400's      (2-3)  EZ 4-7 tt 1500    (4-6) EZ 4-7 speed       800's       (3-4) EZ 4-5 long 7   28 - 39  
 
week 3     3/10-3/16 speed 200's       (2-3) EZ 4-7 premeet   (2-3) PA INVITE     (2-3) EZ 4-7 TEMPO    4-7 long 7   25-37  
 
week 4    3/17-3/23 speed  800's        (4-5) EZ 5-8 speed 100's         (3-4) EZ 5-8 premeet (2-3) BREM RELAYS  (3-4) long 8   30 - 40  
 
week 5    3/24-3/30 speed      800's          (5-6) EZ 6-9 speed ladder       (4-5) premeet   (2-3) PA @ BREM    (3-4) EZ 6-9 long 8-9   34 - 45  
 
week 6    3/31-4/6   spring break speed ladder        (4-5) 5K recovery   (4) speed 400's        (3-4) speed 1000's       (4-5) EZ 3-4 speed ladder       (3-4) long       6 - 10   27 - 36  
 
week 7    4/7-4/13 6 long hills        (3-4) EZ 4-6 speed 400's       (2-3) premeet   (2-3) KSS/PA @ NM   (3-4) CRES INVITE  (3-4) long         7 - 10   24 - 34  
   
week 8   4/14-4/20 speed ladder        (3-4) EZ 4-6  speed 200's     (2-3) premeet   (2-3) KHS/PEN @ PA   (3-4) S.WHID   FORKS  (3-4) long          7 - 10   24 - 34  
 
week 9    4/21-4/27 speed ladder   (4-5) EZ 5-7 premeet   (2-3) PA/OLY @ SQ     (3-4) PA/SQ @ SILVERD   (3-4) SHELT INVITE  (4-7) long          7 - 10   28 - 40  
 
week 10   4/28- 5/4 speed 800's     (4-5) EZ 5-7 speed 200's     (3-4) EZ 4-5 premeet   (2-3) LEAGUE (3-4) long        7-10   28 - 38  
 
week 11   5/5 -5/11 speed ladder    (4-5) EZ 4-6 sprinter workout  (2-3) premeet   (2-3) SUB  DISTRICT (3-4) SUB   DISTRICT  (3-4) long          7 - 10   25 - 35  
 
week 12     5/12-5/18 speed 400's      (2-3) tempo 54321     (4-5) EZ 4 premeet   (2-3) DISTRICT DISTRICT SR BALL long         5 -8   23 - 31  
 
week 13    5/19-5/25 speed 200's     (2-3) EZ 4 tempo 4 STATE premeet (2-3) STATE