Sunday, Jan. 7, 2018 – 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)

Monday, Jan. 8

GMD – 3 miler roads, speed on track, easy weights

GLD – 3 miles  roads, speed/strength on track, easy weights

BMD – 6 miles with hills, weights

BLD – 8 miles with hills, weights

Tues. Jan. 9

GMD – 3 miles easy, flexibility

GLD – 3 miles easy, flexibility

BMD – 4 miles roads, speed on track, weights

BLD – 6 miles on roads, speed/strength on track, weights

Wed., Jan. 10

GMD/GLD – DELCO Championships at Haverford College – 6:00pm

BMD – 5 miles easy, weights

BLD – 7 miles easy, weights

Thurs., Jan. 11

GMD/GLD – 6 miles

BMD – 4 miles roads, 2 x 200, 1 x 400, 1 x 600, 1 x 400, 2 x 200, weights

BLD – 4 miles roads, 2 x 400, 1 x 800, 1 x 1000, 1 x 800, 2 x 400, weights (note: this was too close to race for mike and evan)

Fri., Jan. 12

Girls Race at Lehigh

Girls not racing – 2 miles roads, 4 x 400, 2 x 800, 2 x 200, stretch

Boys – 4 miles, flexibility

Sat., Jan. 13

Girls – cross train

Boys Race at Haverford College

Sun., Jan. 14 – Long Run

All – long run

Mon. Jan. 15 – MLK Day, no school, meet at 10:00am

All – 6 to 8 miles distance, stairs, weights

Tues., Jan. 16

Boys – 7 to 9 miles distance, 4 strides, weights

Girls – 4 miles roads, fartlek on track, 4 strides, weights

Wed., Jan. 17

BMD – 6 miles roads fast, weights

BLD – 6 miles roads fast, weights

Girls – 6 miles, weights

Thurs., Jan. 18

Racing boys – 4 miles roads, 8 min fartlek (one min on, one min off), easy weights

Non-racing boys – 4 miles roads, 20 min fartlek (one min on, one min off) on track, weights

Racing girls – 3 miles, 4 progressive strides, stretch/roll

Non-racing girls – 7 miles, weights

Fri., Jan. 19

Girls race at Lehigh

Non-racing girls – 6 miles, plyo, strides

Racing Boys – 3 miles, 4 progressive strides, stretch

Non-racing boys – 6 miles roads, plyo, strides

Sat., Jan. 20

Boys Race at Glen Mills

Non-racing BMD – (meet at track – 10:00am?), 4 miles roads, negative split speed workout on track, core

Non-racing BLD – (meet at track – 10:00am?), 4 miles roads, negative split speed-strength on track, core

Girls – hard cross train

Sun., Jan. 21 – Sunday long run

All – long run

Mon., Jan. 22

BMD – 4 miles roads, 1 x 300 (fast), 1 x 800, 2 x 600, 3 x 300, warm down and weights

BLD – 4 miles roads,  1 x 400 (fast), 1 x 1000, 2 x 800, 4 x 400, warm down and weights

Racing girls – 4 miles roads.  1 x 800, 2 x 600, 3 x 400, 4 x 200, warm down, weights

Distance girls – 6 miles with hills, strides, weights

Tues., Jan 23

Boys – 6 miles roads

Girls – 5 miles roads

Wed. Jan. 24

BMD – 4 miles roads, 1 x 400 (fast), 6 x 200 (800 race pace), 1 x 400 (fast), 3 x 150, plyo

BLD – 4 miles roads,  3 x 1200, 2 x 200, plyo

GMD – 3 miles roads, 6 x 200 (goal 800 pace), plyo

GLD – 3 miles roads, 4 x 400 (goal mile pace), plyo

Distance girls – 7 miles (progressive) glide pace on roads (5 miles for JV), plyo

Thurs., Jan. 25

Boys and girls who are racing – 3 miles easy roads, flexibility/stretch

Boys not racing – 7 miles conversation pace roads

Girls not racing – 6 miles conversation pace roads

Fri Jan 26 – distance

Sat Jan. 27 – fast road run/cross train

Sun. Jan 28 – Long run

Mon. Jan. 29 – Distance

Tues. Jan. 30 – Distance

Wed. Jan. 31 – boys Delco race, girls distance