8/16

Week 9 Starting on 04/26/26

Monday (Threshold)
1.0 Mile Warm Up
0.25 Tempo
800: 5x300 @4:00 Cycles @ Goal 400 time -8 seconds
1600: 7x300 @4:00 Cycles @ Goal 400 time -8 seconds
Both Groups: 4x50m Chasers
1.0 Mile Run
Daily Maintenance

Tuesday (Base+Strength)
At Howard
XC Loop 3:15-4pm, Lift from 4-4:50pm.
Daily Maintenance

Wednesday (Speed)
0.5 Mile Warm Up
0.25 Tempo
6xRolling 150s all out with spikes
Daily Maintenance

Thursday (Base)
2 mile run sub 16/20
Daily Maintenance

Friday (Competition)
BHCC

Saturday (Competition)
BHCC

Sunday (Recovery)
20 minute recovery run
2 hour nap
Daily Maintenance

Week 8 Starting on 04/19/26

Monday (Threshold)
1.0 Mile Warm Up
0.25 Tempo
800: 3x300 @4:00 Cycles @ Goal 400 time -8 seconds
1600: 3x300 @4:00 Cycles @ Goal 400 time -8 seconds
Both Groups: 4x50m Chasers
1.0 Mile Run
Daily Maintenance

Tuesday (Competition)
Tri-Meet at Abessinio
Daily Maintenance

Wednesday (Recovery)
0.5 Mile Warm Up
0.25 Tempo
6x250s rolling (70% effort) in sneakers
Daily Maintenance

Thursday (Base)
3 mile run sub 24/28
Daily Maintenance

Friday (Speed)
0.5 Mile Warm Up
0.25 Tempo
6xRolling 150s all out with spikes
Daily Maintenance

Saturday (Base)
0.5 Mile Warm Up
5 Mile Run

Sunday (Recovery)
20 minute recovery run
2 hour nap
Daily Maintenance

Week 7 Starting on 04/12/26

Monday (Threshold)
1.0 Mile Warm Up
0.25 Tempo
800: 6x300 @4:00 Cycles @ Goal 400 time -5 seconds
1600: 8x300 @4:00 Cycles @ Goal 400 time -5 seconds
Both Groups: 4x50m Chasers
Daily Maintenance

Tuesday (Base+Strength)
At Howard
XC Loop 3:15-4pm, Lift from 4-4:50pm.
Daily Maintenance

Wednesday (Competition)
0.5 Mile Warm Up
0.25 Tempo
4x800, Pick one open
Daily Maintenance

Thursday (Base)
3 mile run sub 24/28
Daily Maintenance

Friday (Race Modeling)
1.0 Mile Warm Up
4x400m speed play with 2x50m zones each athlete picks the rest
Daily Maintenance

Saturday
0.5 Mile Warm Up
Art Madric Invitational

Sunday
20 minute recovery run
2 hour nap
Daily Maintenance

Week 6 Starting on 04/05/26

Monday (Threshold)
1.0 Mile Warm Up
0.25 Tempo
800: 6x400 @3:00 Cycles @ boys sub 1:18 girls sub 1:40
1600: 8x400 @3:00 Cycles @ boys sub 1:18 girls sub 1:40
Both Groups: 3x50m Chasers
Daily Maintenance

Tuesday (Base and/or Strength)
At Home
1.0 Mile Warm Up
3x1600 @ 1600 goal PR time + 2:00 (6 mins rest)
1.0 Mile Cool Down
At Howard
XC Loop 10:00-10:45, Lift from 10:50-11:50am.
Daily Maintenance

Wednesday (Speed)
0.5 Mile Warm Up
0.25 Tempo
6xRolling 150s all out with spikes
Daily Maintenance

Thursday (Base)
3 mile run sub 24/28
Daily Maintenance

Friday (Race Modeling)
1.0 Mile Warm Up
4x400m speed play with 2x50m zones each athlete picks the rest
Daily Maintenance

Saturday (Competition)
0.5 Mile Warm Up
UD Invitational

Sunday (Recovery)
20 minute recovery run
2 hour nap
Daily Maintenance

Week 5 Starting on 03/30/26

Monday
Team Warm Up
0.25 Tempo
800: 6x400 @3:00 Cycles @ boys sub 1:25 girls sub 1:40
1600: 8x400 @3:00 Cycles @ boys sub 1:25 girls sub 1:40
Both Groups: 4x50m Chasers
Kareem and Tejada go see Coach Eddie at 5pm
Daily Maintenance

Tuesday
Tri-Meet
Daily Maintenance

Wednesday
Team Warm Up
0.25 Tempo
4x600 @800pr-10 time, 4 minutes rest
Daily Maintenance

Thursday
3 mile run sub 24/28
Daily Maintenance

Friday (Banning Park)
1.0 Mile Warm Up
Team Warm Up
4x1400 @ 1600+3:00 Pace
Daily Maintenance

Saturday
2.0 Mile Warm Up
0.25 @ Tempo
Option 1: 4x1200 @ goal mile time with 0.25m walking recovery
Option 2: 5 miles
Daily Maintenance

Sunday
20 minute recovery run
2 hour nap
Daily Maintenance

Week 4 Starting on 03/23/26

Monday
Team Meeting 3:15-3:45
Team Warm Up on back field
800: 4xPark Laps at 75% 800pr pace, 3mins rest
1600: 5xDouble Park Laps @ 75% mile pace, 3 mins rest
Both Groups: 4 Chasers
Daily Maintenance

Tuesday
Tri-Meet
Daily Maintenance

Wednesday
Team Warm Up
3x600 @800pr-10 time, 4 minutes rest
Daily Maintenance

Thursday
3 mile run sub 24/28
Daily Maintenance

Friday
Team Warm Up
3x800  parking lot loop (800pr+45s pace)
Daily Maintenance

Saturday
Invitational
Daily Maintenance

Sunday
20 minute recovery run
2 hour nap
Daily Maintenance

Week 3 Starting on March 16th

Monday
Inside Howard
2000m Warm Up (warm up with the sprinters and do 10 laps around the box)
0.25 @ Tempo
Go to Dental Hallway and open the doors for the loop
300m is one lap starting at the red line, going underneath and finishing at the clock.  600m is two laps and finishing at the clock. 
800: 4x300 @ 400 goal time @ 3:45 cycles, 6x50 @ 90% @ 2:00
1600: 5x600 @ 800 goal time with 4 mins rest between
Daily Maintenance

Tuesday
Warm Up: Boys 5xpond, Girls 3xpond
0.25 @ Tempo
Option 1:
Speedplay 7mins, 5mins rest, 7 mins, 10mins rest, 1800m horse track: boys 8:30, 9:50
Option 2: 3x1800 @ Goal Mile time plus 3minutes @ 13:00
10 min break
1.0 Mile Run on the track Boys Sub 8, Girls sub 9:30
Daily Maintenance

Wednesday
Boys 2.0 Mile Warm Up
Girls 1.0 Mile Warm Up
0.25 @ Tempo
4x600 @ 4:45 @ 800-10s time
Girls: 6x250s Rolling, do not stop once you start!
Daily Maintenance

Thursday
3 mile run sub 24/28
Daily Maintenance

Friday
Scrimmage
Daily Maintenance

Saturday
1.0 Mile Warm Up
0.25 @ Tempo
Option 1: 4x1200 @ goal mile time with 0.25m walking recovery
Option 2: 5 miles
Daily Maintenance

Sunday
20 minute recovery run
2 hour nap
Daily Maintenance

Week 2 Starting on March 9th

Monday
1.0 Warm Up
Hurdle Mobility
0.25 @ Tempo
10x400 @ 90s @ 2:20
Daily Maintenance

Tuesday
Warm Up: Boys 5xpond, Girls 3xpond
0.25 @ Tempo
Boys: 5k Course at 75% pace
Girls:  6xPond starting every 5 minutes
10 min break
1.0 Mile Run on the track Boys Sub 8, Girls sub 9:30
Daily Maintenance

Wednesday
2.0 Mile Warm Up
0.25 @ Tempo
4x600 @ 5:00 @ 800 pace
Daily Maintenance

Thursday
3 mile run sub 24/28
Daily Maintenance

Friday
2 Mile Warm Up
0.25 @ Tempo
4-8-12-12-8-4 (rest is half distance in minutes)
Boys:  1:20, 2:40, 4:40, 4:40, 2:40, 1:20
Girls: 1:40, 3:00, 5:25, 5:25, 3:00, 1:40
(Hicks will build a clock for boys and girls)
Daily Maintenance

Saturday
Track
1.0 Mile Warm Up
0.25 @ Tempo
4x1200 @ goal mile pace with 0.25m walking recovery
Daily Maintenance

At home
4 Mile Run sub 32/36 

Sunday
20 minute recovery run
2 hour nap
Daily Maintenance