| Distance Workouts
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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weekly total |
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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 |
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25 -36 |
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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 |
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28 - 39 |
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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 |
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25-37 |
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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 |
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30 - 40 |
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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 |
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34 - 45 |
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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 |
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27 - 36 |
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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 |
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24 - 34 |
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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 |
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24 - 34 |
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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 |
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28 - 40 |
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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 |
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28 - 38 |
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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 |
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25 - 35 |
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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 |
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23 - 31 |
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week 13 5/19-5/25 |
speed 200's (2-3) |
EZ 4 |
tempo 4 |
STATE premeet (2-3) |
STATE |
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