Competition Phase: The goal is to keep mileage up high while getting into racing shape.

week 7 (recommended mileage: girls high 30's, boys high 40's, low 50's)

Upperclassmen has mornings off Monday and Tuesday due to WASl testing. Good time to rest your body a bit by sleeping in, going for a short 4 miler to keep mileage high this week without taxing the body too much.

Monday: mileage: (between 5- 6)
1. 1 mile warm-up/daily dozen/stretch
2. 6 X long hill
3. 3-4 mile cool-down
4. lift/guts/stretch

Tuesday: mileage: (between 6 - 9)
1. 1 mile warm-up/daily dozen/ stretch
2. EZ run 5 - 7
3. 6 X 100 strides

Wednesday: premeet mileage: (between 4 - 6)
1. 1 mile warm-up/daily dozen/ stretch
2. 2 or 3 X 600's (200 blast, then 400 at your present goal pace) walk 200 slowly to recover. We are simulating the quick over-pace start of a race (the first 200) then hit your goal pace. This involves going out fast, then correctly settling into your goal pace. Not too fast, not too slow. We need to practice this in order to have more successful races.
3. 30 minute easy run - college run.
4. guts/pushups/pull-ups

Thursday: premeet (between 3-5)
1. 1 mile warm-up/daily dozen/ stretch
2. ez run
3. relay handoffs in place of strides

Friday: home meet (between 5-7)
1. 1 mile warm-up/daily dozen/stretch
2. event work.
3. 3 mile cool down

Saturday: meet Crescent Invite/Eason Invite (between 5 - 7)
1. 1mile warm-up/daily dozen/ stretch
2. event work
3. 3 mile cool down

Sunday: mileage: on your own (between 8-10)
1. long easy 8-10

Saturday:Crescent Invite.Depart at 9:30am