Welcome Yankee Runners

		Mon	Tues	Wed	Thurs	Fri	Sat	Sun

Jan 2	Novice (M)	Rest	3 miles	3 miles	3 miles+strength	Rest	7 miles	Cross+strength
	Intermediate (M)	3 miles	5 miles+strength	3 miles	Rest	5 miles	9 miles	Cross+strength
	Advanced (M)	5 miles	3 miles+strength	30 tempo	Rest	5 miles	11 miles	3 miles+strength
	Run/Walk (M)	Rest	3 miles	3 miles	3 miles	Rest	7 miles	Cross

Jan 9	Novice (M)	Rest	3 miles	4 miles	3 miles+strength	Rest	8 miles	Cross+strength
	Intermediate (M)	3 miles	5 miles+strength	3 miles	Rest	5 miles @ pace	10 miles	Cross+strength
	Advanced (M)	6 miles	3 miles+strength	4x800	Rest	6 miles @ pace	12 miles	3 miles+strength
	Run/Walk (M)	Rest	3 miles	4 miles	3 miles	Rest	8 miles (4/2)	Cross

Jan 16	Novice (M)	Rest	3 miles	4 miles	3 miles+strength	Rest	5 miles	Cross+strength
	Intermediate (M)	3 miles	6 miles+strength	3 miles	Rest	6 miles @ pace	7 miles	Cross+strength
	Advanced (M)	6 miles	3 miles+strength	4 x hill	Rest	6 miles @ pace	9 miles	3 miles+strength
	Run/Walk (M)	Rest	3 miles	4 miles	3 miles	Rest	5 miles (4/2)	Cross

Jan 23	Novice (M)	Rest	3 miles	5 miles	3 miles+strength	Rest	10 miles	Cross+strength
	Intermediate (M)	3 miles	6 miles+strength	3 miles	Rest	6 miles	12 miles	Cross+strength
	Advanced (M)	7 miles	3 miles+strength	35 tem	Rest	7 miles	14 miles	3 miles+strength
	Run/Walk (M)	Rest	3 miles	5 miles	3 miles	Rest	10 miles (4/2)	Cross

Jan 30	Novice (M)	Rest	3 miles	5 miles	3 miles+strength	Rest	6 miles	Cross+strength
	Intermediate (M)	3 miles	5 miles+strength	3 miles	Rest	6 miles @ pace	8 miles	Cross+strength
	Advanced (M)	7 miles	3 miles+strength	5 x 800	Rest	7 miles @ pace	10 miles	3 miles+strength
	Run/Walk (M)	Rest	3 miles	5 miles	3 miles	Rest	7 miles (4/1)	Cross

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

Feb 13	Novice (M)	Rest	3 miles	6 miles	3 miles+strength	Rest	13 miles	Cross+strength
	Intermediate (M)	4 miles	7 miles+strength	4 miles	Rest	7 miles @ pace	14 miles	Cross+strength
	Advanced (M)	8 miles	4 miles+strength	40 tem	Rest	8 miles	17 miles	3 miles+strength
	Run/Walk (M)	Rest	3 miles	6 miles	3 miles	Rest	13 miles (4/1)	Cross
	Novice (H)	3 miles	Rest	4 miles	4 miles	Rest	4 miles	Cross
	Intermediate (H)	3 miles	5 miles	3 miles	Rest	4 miles @ pace	6 miles	Cross

Feb 20	Novice (M)	Rest	3 miles+strength	7 miles	4 miles+strength	Rest	10 miles	Cross+strength
	Intermediate (M)	4 miles	5 miles+strength	4 miles	Rest	7 miles @ pace	11 miles	Cross+strength
	Advanced (M)	9 miles	4 miles	6 x 800	Rest	9 miles @ pace	12 miles	3 miles+strength
	Run/Walk (M)	Rest	3 miles	7 miles	4 miles	Rest	10 miles (5/1)	Cross
	Novice (H)	4 miles	Rest	4 miles	4 miles	Rest	5 miles	Cross
	Intermediate (H)	3 miles	5 miles	3 miles	Rest	3 miles	5 miles	Cross

Feb 27	Novice (M)	Rest	3 miles+strength	7 miles	4 miles+strength	Rest	15 miles	Cross+strength
	Intermediate (M)	4 miles	8 miles+strength	4 miles	Rest	8 miles @ pace	17 miles	Cross+strength
	Advanced (M)	9 miles	4 miles	6 x hill	Rest	9 miles @ pace	19 miles	4 miles+strength
	Run/Walk (M)	Rest	3 miles	7 miles	4 miles	Rest	15 miles (5/1)	Cross
	Novice (H)	4 miles	Cross	5 miles	4 miles	Rest	5 miles	Cross
	Intermediate (H)	3 miles	5 miles	3 miles	Rest	4 miles @ pace	7 miles	Cross

March 5	Novice (M)	Rest	4 miles	8 miles	4 miles+strength	Rest	16 miles	Cross+strength
	Intermediate (M)	5 miles	8 miles+strength	5 miles	Rest	8 miles	18 miles	Cross+strength
	Advanced (M)	10 miles	5 miles+strength	45 tem	Rest	10 miles	20 miles	4 miles+strength
	Run/Walk (M)	Rest	4 miles	8 miles	4 miles	Rest	16 miles (5/1)	Cross
	Novice (H)	4 miles	Cross	5 miles	4 miles	Rest	6 miles	Cross
	Intermediate (H)	3 miles	5 miles	3 miles	Rest	4 miles	9 miles	Cross

March 12	Novice (M)	Rest	4 miles	8 miles	5 miles+strength	Rest	12 miles	Cross+strength
	Intermediate (M)	5 miles	5 miles+strength	5 miles	Rest	8 miles @ pace	12 miles	Cross+strength
	Advanced (M)	6 miles	5 miles+strength	7 x 800	Rest	6 miles @ pace	12 miles	4 miles+strength
	Run/Walk (M)	Rest	4 miles	8 miles	5 miles	Rest	12 miles (6/1)	Cross
	Novice (H)	4 miles	Cross	6 miles	5 miles	Rest	7 miles	Cross
	Intermediate (H)	3 miles	6 miles	3 miles	Rest	4 miles @ pace	6 miles	Cross

March 19	Novice (M)	Rest	4 miles	9 miles	5 miles+strength	Rest	18 miles	Cross+strength
	Intermediate (M)	5 miles	8 miles+strength	5 miles	Rest	5 miles @ pace	20 miles	Cross+strength
	Advanced (M)	10 miles	5 miles+strength	7 x hill	Rest	10 miles @ pace	20 miles	5 miles+strength
	Run/Walk (M)	Rest	4 miles	9 miles	5 miles	Rest	18 miles (6/1)	Cross
	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

March 26	Novice (M)	Rest	5 miles	9 miles	5 miles+strength	Rest	14 miles	Cross+strength
	Intermediate (M)	5 miles	5 miles+strength	5 miles	Rest	8 miles	12 miles	Cross+strength
	Advanced (M)	6 miles	5 miles+strength	45 tem	Rest	6 miles @ pace	12 miles	5 miles+strength
	Run/Walk (M)	Rest	5 miles	9 miles	5 miles	Rest	14 miles (6/1)	Cross
	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

April 2	Novice (M)	Rest	5 miles	10 miles	5 miles	Rest	20 Miler *(4/1)	Cross+strength
	Intermediate (M)	5 miles	8 miles	5 miles	5 miles	Rest		Cross+strength
	Advanced (M)	10 miles	5 miles+strength	8 x 800	5 miles	Rest		4 miles
	Run/Walk (M)	Rest	5 miles	10 miles	5 miles	Rest		Cross
	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

April 9	Novice (M)	Rest	5 miles	8 miles	4 miles	Rest	12 miles	Cross
	Intermediate (M)	5 miles	6 miles	5 miles	Rest	4 miles @ pace	12 miles	Cross
	Advanced (M)	8 miles	5 miles	6 x hill	Rest	4 miles @ pace	12 miles	4 miles
	Run/Walk (M)	Rest	5 miles	8 miles	4 miles	Rest	12 miles (5/1)	Cross
	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

April 16	Novice (M)	Rest	4 miles	6 miles	3 miles	Rest	8 miles	Cross
	Intermediate (M)	4 miles	5 miles	4 miles	Rest	3 miles	8 miles	Cross
	Advanced (M)	6 miles	4 miles	30 tem	Rest	4 miles	8 miles	3 miles
	Run/Walk (M)	Rest	5 miles	8 miles	4 miles	Rest	12 miles (5/1)	Cross
	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

April 23	Novice (M)	Rest	3 miles	4 miles	2 miles	Rest	Illinois Marathon Weekend *(6/1)
	Intermediate (M)	3 miles	4 miles	Rest	2 miles	Rest
	Advanced (M)	4 miles	3 miles	4 x 400	2 miles	Rest
	Run/Walk (M)	Rest	3 miles	4 miles	2 miles	Rest
	Novice (H)	4 miles	Rest	4 miles	3 miles	Rest
	Intermediate (H)	4 miles	6 miles	4 miles	Rest	3 miles

April 30	Novice (M)	Rest	Rest	Rest	2 miles	Cross	3 miles	Cross
	Intermediate (M)	Rest	Rest	Rest	3 miles	Rest	6 miles	Cross
	Advanced (M)	Rest	Rest	3 miles	Rest	5 miles	10 miles	3 miles
	Run/Walk (M)	Rest	Rest	Rest	2 miles	Cross	3 miles (3/1)	Cross