Thursday, Feb. 1

All boys – 5 miles easy distance, flexibility

Non-racing girls – 5 miles distance, weights

Racing girls – 2 miles distance, flexibility

Friday, Feb. 2

Girls Race at Lehigh

Non-racing girls – 7 miles distance with one surge within run

Racing boys – 2 miles distance, flexibility

Non-racing boys – 7 miles easy distance, flexibility

Saturday, Feb. 3

Boys race at Lehigh

Non-racing boys and all girls – hard cross training day

Sunday, Feb. 4 – Long Run

Girls – 8 miles

Boys – 10 miles

Monday, Feb. 5

Boys – 5 miles roads, weights

Girls – 4 miles roads, weights

Tues., Feb. 6 

(NOTE: Boys Non-MOC – Feb. 6 – Feb. 11 are OPTIONAL days. Run or don’t run – attend practice or don’t – it’s up to you.  We will officially meet again as a group on Monday, Feb. 12, 2:45pm.) 

Non-Meet-Of-Champions Boys – optional 4 mile run, plyo, weights

Non-MOC Girls – 3 miles, plyo, weights

MOC all – 7 miles roads, plyo, weights

Wed., Feb. 7

Non-MOC Boys – optional 3 mile run, weights

Non-MOC Girls – 5 miles

MOC all – hard interval workout track – to be discussed, weights

Thurs., Feb. 8 – Eagles Parade

MOC all – 6 miles roads, light weights

Non-MOC all – day off

Fri., Feb. 9

Mike D. and Lindsey S. – 8 miles roads

Boys 4 x 800 – 3 miles roads, strides, flexibility

Non-MOC Boys – optional 5 miles roads

Non-MOC Girls – 4 miles roads

Sat. Feb. 10

Boys 4 x 800 – Carnival Race at Lehigh

Mike D. and Lindsey S. – fartlek – to be discussed

Non-MOC all – cross train

NOTE for Girls Non-MOC: Sunday, Feb. 11 – Saturday, Feb. 17 is a full week off.  Have fun. Be active. Get lots of rest. Don’t run, don’t attend practice.

Sun. Feb. 11

Mike – 11 miles

LIndsey and Boys 4 x 800 – 9 miles

Boys Non-MOC – optional 6 miles

Mon., Feb. 12

MOC all – 6 miles roads (progressive), plyo, weights

Boys non-MOC – 4 miles, plyo, weights

Tues., Feb. 13

MOC all – 5 miles, weights

Boys Non-MOC – 5 miles, weights

Wed., Feb. 14 – Happy Valentines Day

MOC all – 2 miles roads, low-volume speed on track, light plyo, easy weights, flexibility

Boys Non-MOC – 4 miles roads, drills, bounding, plyo, weights

Thurs., Feb. 15

All MOC – 3 miles roads, flexibility (no weights)

Boys Non-MOC – 3 miles roads, hard weights

Fri., Feb. 16

LIndsey Meet of Champions!

Boys MOC – 2 miles easy, flexibility

Boys Non-MOC – 6 miles roads

Sat., Feb. 17

Boys Meet of Champions!

Non-MOC boys – cross train

Lindsey – recovery run – 3 miles

Sun., Feb. 18

(NOTE for all girls: this week — Sun., Feb. 18 – Sat., Feb. 24 — the workouts are optional. There will be a girls track meeting/ pizza party on Tues., Feb. 20. Please attend this. Otherwise workout or don’t workout as you feel you should. I will be at school every day at 2:45. Required outdoor track practice for the girls distance group will begin on Monday, Feb. 26, 2:45pm) 

All boys – 7 miles roads

Mon., Feb. 19

Girls – optional 4 miles roads, plyo, weights

Boys – 6 miles roads, plyo, weights

Tues., Feb. 20

Girls – team meeting/pizza party

Boys – 5 miles roads, weights

Boys state qualifiers – interval workout TBD, weights