week three (recommended mileage between 30-38 40-50)
Upperclass runners AM run on own to build mileage this week.

Monday: mileage: (between 5-7)
1. 3:00 - 3:20 1 mile warm-up/daily dozen/ stretch
2. 3:20 - 4:05 (4 X 200) X 2 or 3. Hard 200, easy 100, walk 100. jog a 400 between sets.
3. 4:05 - 4:35 cool down run about 3-4 miles
4. 4:45 meet in classroom: Guts?

Tuesday: mileage: (between 4 - 7)
1. 3:00 - 3:20 1 mile warm-up/daily dozen/ stretch
2. 3:30 - 4:15 35 -40 minutes easy recovery run. (3-4 miles, 5-6 miles)
3. 4:20 - 4:45 10 X 50 strides (4x400 handoffs) 5 gives, 5 gets start 40 meters from finish. get baton, go 40 around corner.
4. 4:45 meet on mezz: guts/pushups/pull-ups

Wednesday: premeet: mileage: (between 5-7)
1. 3:00 - 3:20 1 mile warm-up/daily dozen/ stretch
2. 3:30 - 4:10 40 minute easy run
3. 4:15 - 4:30 relay practice (4x400 handoffs)
4. 4:30 meet on mezz: guts/gone

Thursday: PA Invite: mileage: (between 4-7)

Friday: (between 4 - 7)
1. 3:00 - 3:30 1 mile warm-up/daily dozen/ stretch
2. 3:30 - 3:40 hurdle flexibility drills
3. 3:40 - 4:20 35 -40 minutes easy recovery run. (3-4 miles, 5-6 miles)
4. 4:20 - 4:30 10 X 100 on the 60's
5. 4:30 meet on mezz: guts/pushups/pull-ups
6. 4:45 - 5:00 classroom/ meet debrief

Saturday: on your own or Kitsap County Classic
1. tempo 4-7 miles (approx. +1:30 to best mile time.)

Sunday: on your own.
1. long easy 7-9