Track Distance Schedule

Week 3: March 20-26
Monday: 10:00 easy, 3-5 laps of easy turns/hard straightaways, 10:00-15:00 easy, 8x strides = 4-6 miles
Tuesday: 25-45 minutes easy, 4-6x ~:30 hills (Sandy Beach Rd.) = 4-7 miles
Wednesday: Recovery run - 25-35 minutes = 3-5 miles
Thursday: 30:00-40:00 easy with 6-8x ~:30 hills (85% effort) = 3-5 miles
Friday: 30 minutes steady, 8x strides = 3-4 miles
Saturday: Beaver Dam Invitational = 3-6 miles

Week Total = 20-33 miles

Week 2: March 13-19 (Spring Break Workouts)
Monday: Easy/Long distance Run, 8x ladder-style strides (1:00 send-offs)  = 4-7 miles
Tuesday: 10:00 easy, then 4-6x1:00 hard/1:00 easy (7/10 effort), 10:00-15:00 easy cooldown = 4-6 miles
Wednesday: Recovery Run or non-impact cross-training (Group 3) = 3-6 miles
Thursday: 30:00-40:00 easy with 6-8x ~:30 hills (85% effort) = 3-5 miles
Friday: Nelson/Daniels Invitational or Easy Distance with 8x ladder-style strides (1:00 send-offs) = 4-6 miles
Saturday/Sunday: 1 day off, 1 run of 25-40 minutes easy = 3-5 miles

Week Total = 20-35 miles

Week 1: March 6-12
Monday: Aerobic distance (30-45 minutes), 8x strides  = 4-6 miles
Tuesday: Steady distance with 3-5 laps hard straightaways/easy turns = 4-5 miles
Wednesday: 30-45 minutes, :30 pickups every 5:00 = 3-6 miles
Thursday: 20-40 minutes easy recovery run, cross training(?) = 3-5 miles
Friday: 30-35 minutes steady with 6x :20 hills = 4-6 miles
Saturday/Sunday: 1 day off, 1 run of 25-35 minutes easy = 3-5 miles

Week Total = 21-33 miles