Monday, Dec. 18

GMD – 3 miles roads (glide), grass tempo, plyo, weights

GLD – 3 miles roads (glide), grass tempo, plyo, weights

BMD – 7 miles (glide), plyo, weights

BLD – 7 miles (glide), plyo, weights

Tues, Dec. 19

GMD – 6 miles roads (easy), weights

GLD – 6 miles roads (easy), weights

BMD – 6 miles roads (glide), grass tempo, weights

BLD – 6 miles roads (glide), grass tempo, weights

Wed., Dec. 20

GMD – 4 miles roads (glide), 1 x 150 (very fast), 2 x 300, 3 x 200 (at goal 800 pace), weights

GLD – 4 miles roads (glide), 1 x 200 (very fast), 1 x 600, 1 x 400, 2 x 200 (at goal mile pace), weights

BMD – 7 miles roads (easy), weights (if you want to shorten run and cross train, please do)

BLD – 8 miles roads (easy), weights (if you want to shorten run and cross train, please do)

Thurs., Dec. 21

GMD – 4 miles roads (easy), weights (easy)

GLD – 4 miles roads (easy), weights (easy)

BMD – 5 miles roads, 1 x 150 (very fast), 3 x 300, 3 x 200 (at goal 800 pace), weights (easy)

BLD – 5 miles roads, 1 x 200 (very fast), 1 x 600, 2 x 400, 4 x 200 (at goal mile pace), weights (easy)

Fri., Dec. 22

Girls Lehigh Race #2

Girls not racing – 3 miles roads, 4 x 100 meter strides.

Boys racing Saturday – 4 miles roads easy, stretch/flexibility

Boys not racing Saturday – 7 mile run roads, stretch.

Sat. Dec. 23

GMD – Cross train

GLD – Cross train

Boys Lehigh Race #2

Boys not racing – Cross train.

Sun., Dec. 24 – Sunday Long Run

GMD – 8 miles (JV 6 miles)

GLD – 9 miles (JV 6 miles)

BMD – 10 miles (JV 7 miles)

BLD – 12 miles (JV 7 miles)

Mon., Dec. 25 – Merry Christmas (!) – run on your own. 

GMD – 6 mile run with hills (JV 4 hills), stretch

GLD – 6 mile run with hills (JV 4 miles), stretch

BMD – 8 mile run with hills (JV 6 miles), stretch

BLD – 8 mile run with hills (JV 6 miles), stretch

Tues., Dec. 26 – 11:00am practice

GMD – 3 mile run roads, 20 min tempo on grass/trails, weights

GLD – 3 mile run roads, 20 min tempo on grass/trails, weights

BMD – 5 mile run roads, 30 min tempo on grass/trails, weights

BLD – 5 mile run roads, 30 min tempo on grass/trails, weights

Wed., Dec. 27 – 11:00am practice

GMD – 6 miles relaxed run (4 JV), plyo, weights

GLD – 6 miles relaxed run (4 JV), plyo, weights

BMD – 8 miles relaxed run (6 JV), plyo, weights

BLD – 8 miles relaxed run (6 JV), plyo, weights

Thurs., Dec. 28 – 11:00am practice

GMD – 2 miles roads, 8 x 400 (mile race pace, min rest, JV do 5 x 400) on track, weights

GLD – 2 miles roads, 5 x 800 (2 mile race pace, 1:30 rest, JV do 3 x 800) on track, weights

BMD – 4 miles roads, 8 x 400 (mile race pace, min rest, JV do 5 x 400) on track, weights

BLD – 4 miles roads, 5 x 800 (2 mile race pace, 1:30 rest, JV do 3 x 800) on track, weights

Fri., Dec. 29 – 11:00am practice

GMD/GLD – 5 miles roads easy, stretch

Boys racing on Sat – 5 miles roads easy, stretch

All other boys – 8 miles roads (6 JV), stretch

Sat., Dec. 30

GMD/GLD – Cross train, stretch

Boys Lehigh Race #3

Boys not racing – Cross Training.

Sun., Dec. 31 – Sunday Long Run

GMD – 8 miles (JV 6 miles)

GLD – 10 miles (JV 6 miles)

BMD – 10 miles (JV 7 miles)

BLD – 12 miles (JV 7 miles)

Mon., Jan. 1 – Happy New Year, 2018!

GMD – 5 miles glide pace with hills, stretch

GLD – 5 miles glide pace with hills, stretch

BMD – 7 miles glide pace with hills, stretch

BLD – 7 miles glide pace with hills, stretch

Tues., Jan. 2 – Return to classes, practice after school

GMD – 3 miles roads, 3 x 200, 3 x 400, 3 x 200 (mile race pace, short rest), warm down inside, weights

GLD – 3 miles roads, 3 x 400, 2 x 800, 3 x 400 (2 mile race pace, short rest), warm down inside, weights

BMD – 5 miles roads, 4 x 200, 4 x 400, 4 x 200 (mile race pace, short rest), warm down inside, weights

BLD – 5 miles roads, 4 x 400, 3 x 800, 4 x 400 (2 mile race pace, short rest), warm down inside, weights

Wed., Jan. 3

GMD/GLD – 5 miles roads. short track speed work, plyo, weights

BMD/BLD – 8 miles roads, plyo/bounding/hopping, weights

Thurs., Jan. 4

Girls racing Friday – 3 miles easy, stretch, no weights

Girls not racing Friday – 6 miles easy (4 miles JV), weights

BMD – 4 miles roads, speed on track, weights (those racing on Sat should have very easy weight workout)

BLD – 4 miles roads, speed-distance on track, weights (those racing on Sat should have very easy weight workout)

Friday., Jan. 5

Girls Race #3 at Haverford College

Girls not racing – 5 miles with hills, stretch

Boys racing on Sat – 3 miles easy, stretch

Boys not racing – 7 miles easy, stretch

Saturday, Jan 6

Boys Race #4 at Haverford College

Boys not racing – hard cross training

All girls – hard cross training