2. 4k, 5k 800, 1600, 3200,

4. RUN WEIGHTS BIKE/SWIM

5. Beginning of Season 1200 1600 3200 LADDERS LONG RUNS

6. Mon. 4 miles 8 miles steady w/3 pickups Tues. 4 miles 6 miles Weds. 4 miles 8 miles Thurs. 4 miles 4x4:00 min. on a course Fri. 6 miles steady Sat. Race

8. 800 1600 Ladders

9. Mon. 4 miles fast 6 miles steady Tues. 4 miles race Weds. 4 miles recovery day off or easy run Thurs. 4 miles fast 2x3:00 2x2:00 2X90secs. 2x60secs. Fri. 5 miles steady Sat. Invitational

10. SPEED + STRENGTH = FASTER TIMES

11. END OF SEASON DECREASE MILEAGE SHORTER, FASTER RUNS STAY FOCUSED VISUALIZE

12. Mon. 4miles fast 8-10 miles Tues. 3 easy 4-6x800 Weds. Steady or day off --------- Thurs. 7x90secs. Fri 4 miles Sat. Race

13. TRAIN HARD TO RACE EASY OR TRAIN EASY TO RACE HARD THE KENYAN’S(Runner’s World )

14. Nutrition -to fuel the body -to repair muscles -the glycogen window

15. Parent Meeting Team Roster Meet Schedule and Directions Awards Student Handbook Rules Rules of the Game Sheet

16. Summer Activities Jr. Cross Country Clinic Running Club Team Camp