Welcome Yankee Runners

		Mon	Tues	Wed	Thurs	Fri	Sat	Sun

June 21	Novice (H)	5 miles	Cross	6 miles	5 miles	Rest	5 miles	Cross
	Intermediate (H)	4 miles	6 miles	4 miles	Rest	5 miles @ pace	9 miles	Cross
	Novice (M)	Rest	3 miles	4 miles	3 miles	Rest	5 miles	Cross
	Intermediate (M)	3 miles	5 miles	3 miles	Rest	5 miles @ pace	6 miles	Cross
	Advanced (M)	6 miles	3 miles	4x800	Rest	6 miles @ pace	8 miles	3 miles
	Run/Walk (M)	Rest	3 miles	4 miles	3 miles	Rest	5 miles (4/2)	Cross

June 28	Novice (H)	5 miles	Cross	5 miles	5 miles	Rest	9 miles	Cross
	Intermediate (H)	4 miles	6 miles	4 miles	Rest	5 miles	11 miles	Cross
	Novice (M)	Rest	3 miles	4 miles	3 miles	Rest	9 miles	Cross
	Intermediate (M)	3 miles	6 miles	3 miles	Rest	6 miles @ pace	11 miles	Cross
	Advanced (M)	6 miles	3 miles	4 x hill	Rest	6 miles @ pace	13 miles	3 miles
	Run/Walk (M)	Rest	3 miles	4 miles	3 miles	Rest	9 miles (4/2)	Cross

July 5	Novice (H)	4 miles	Cross	7 miles	5 miles	Rest	10 miles	Cross
	Intermediate (H)	4 miles	7 miles	4 miles	Rest	6 miles @ pace	8 miles	Cross
	Novice (M)	Rest	3 miles	5 miles	3 miles	Rest	10 miles	Cross
	Intermediate (M)	3 miles	6 miles	3 miles	Rest	6 miles	12 miles	Cross
	Advanced (M)	7 miles	3 miles	35 tem	Rest	7 miles	14 miles	3 miles
	Run/Walk (M)	Rest	3 miles	5 miles	3 miles	Rest	10 miles (4/2)	Cross

July 12	Novice (H)	3 miles	Cross	5 miles	4 miles	Rest	7 miles	Cross
	Intermediate (H)	4 miles	6 miles	4 miles	Rest	6 miles	12 miles	Cross
	Novice (M)	Rest	3 miles	5 miles	3 miles	Rest	7 miles	Cross
	Intermediate (M)	3 miles	5 miles	3 miles	Rest	6 miles @ pace	9 miles	Cross
	Advanced (M)	7 miles	3 miles	5 x 800	Rest	7 miles @ pace	14 miles	3 miles
	Run/Walk (M)	Rest	3 miles	5 miles	3 miles	Rest	7 miles (4/1)	Cross

July 19	Novice (H)	3 miles	Cross	4 miles	4 miles	Rest	10 miles	Cross
	Intermediate (H)	4 miles	7 miles	4 miles	Rest	6 miles @ pace	10 miles	Cross
	Novice (M)	Rest	3 miles	6 miles	3 miles	Rest	12 miles	Cross
	Intermediate (M)	4 miles	7 miles	4 miles	Rest	7 miles @ pace	14 miles	Cross
	Advanced (M)	8 miles	4 miles	5 x hill	Rest	8 miles @ pace	16 miles	3 miles
	Run/Walk (M)	Rest	3 miles	6 miles	3 miles	Rest	12 miles (4/1)	Cross

July 26	Novice (H)	4 miles	Cross	Rest	4 miles	3 miles	Rest	Rock n Roll Half
	Intermediate (H)	4 miles	6 miles	4 miles	4 miles	Rest	3 miles	Rock n Roll Half
	Novice (M)	Rest	3 miles	6 miles	3 miles	Rest	13 miles	Cross
	Intermediate (M)	4 miles	7 miles	4 miles	Rest	7 miles @ pace	14 miles	Cross
	Advanced (M)	8 miles	4 miles	40 tem	Rest	8 miles	17 miles	3 miles
	Run/Walk (M)	Rest	3 miles	6 miles	3 miles	Rest	13 miles (4/1)	Cross

Aug 2	Novice (M)	Rest	3 miles	7 miles	4 miles	Rest	10 miles	Cross
	Intermediate (M)	4 miles	5 miles	4 miles	Rest	7 miles @ pace	11 miles	Cross
	Advanced (M)	9 miles	4 miles	6 x 800	Rest	9 miles @ pace	12 miles	3 miles
	Run/Walk (M)	Rest	3 miles	7 miles	4 miles	Rest	10 miles (5/1)	Cross

Aug 9	Novice (M)	Rest	3 miles	7 miles	4 miles	Rest	15 miles	Cross
	Intermediate (M)	4 miles	8 miles	4 miles	Rest	8 miles @ pace	17 miles	Cross
	Advanced (M)	9 miles	4 miles	6 x hill	Rest	9 miles @ pace	19 miles	4 miles
	Run/Walk (M)	Rest	3 miles	7 miles	4 miles	Rest	15 miles (5/1)	Cross

Aug 16	Novice (M)	Rest	4 miles	8 miles	4 miles	Rest	16 miles	Cross
	Intermediate (M)	5 miles	8 miles	5 miles	Rest	8 miles	18 miles	Cross
	Advanced (M)	10 miles	5 miles	45 tem	Rest	10 miles	20 miles	4 miles
	Run/Walk (M)	Rest	4 miles	8 miles	4 miles	Rest	16 miles (5/1)	Cross

Aug 23	Novice (M)	Rest	4 miles	8 miles	5 miles	Rest	12 miles	Cross
	Intermediate (M)	5 miles	5 miles	5 miles	Rest	8 miles @ pace	13 miles	Cross
	Advanced (M)	6 miles	5 miles	7 x 800	Rest	6 miles @ pace	12 miles	4 miles
	Run/Walk (M)	Rest	4 miles	8 miles	5 miles	Rest	12 miles (6/1)	Cross

Aug 30	Novice (M)	Rest	4 miles	9 miles	5 miles	Rest	18 miles	Cross
	Intermediate (M)	5 miles	8 miles	5 miles	Rest	5 miles @ pace	20 miles	Cross
	Advanced (M)	10 miles	5 miles	7 x hill	Rest	10 miles @ pace	20 miles	5 miles
	Run/Walk (M)	Rest	4 miles	9 miles	5 miles	Rest	18 miles (6/1)	Cross