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 |
|||
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 |
||