Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
2 miles easy | 2-3 miles easy | off | 2-3 miles easy | 3 miles easy | off | 2-3 miles optional |
2 miles medium | 1 mile time trial | off | 2 miles medium | 3 miles easy | off | 2-3 miles optional |
2-3 miles medium | 3 miles easy | off | 2 miles medium | 3 miles easy | off | 2-3 miles optional |
Mon | Tues | Wed | Thrs | Fri | Sat | Sun |
2-3 miles easy | 2 miles w/ 4 100 & 200 m pickups |
off | 2-3 miles easy | warm-up 4×600 |
2 miles easy | off |
2-3 miles | warm-up 1 mile time trial | off | 2-3 miles | warm-up 4×600 |
2 miles easy | off |
2-3 miles | hill repeats 100-200m |
off | 2-3 miles | warm-up 4×600 |
2 miles easy | off |
Mon | Tues | Wed | Thrs | Fri | Sat | Sun |
2-3 miles easy | 4×300 | off | 2-3 miles easy | warm-up 4×200 |
2 miles easy | off |
2-3 miles | warm-up 1 mile time trial |
off | 2-3 miles easy | warm-up 4×200 |
2 miles easy | off |
2-3 miles | 4×200 | off | 2-3 miles easy | warm-up 4×100 | 2 miles easy | off |