Mon - am 30 min and pm - 6x 800's
Tues - am 30 min and pm 60-65 min Recovery Run
Wed - am 30 min and pm Hills
Thu - 50 min Recovery Run
Fri - Liberty Bell
Sat - 75 min LSD
Sun - Optional 30 -45 min
Total for week - 55-58 miles
A Girls
Mon - 5x 800's
Tues - 55 Min Recovery Run
Wed - Hills
Thu - 40 min Recovery Run
Fri - Liberty Bell
Sat - 65 min LSD
Sun - 30-40 min optional run
Total for week - 40-42 miles
B Boys
Mon - 5-6 x 800's
Tues - 55 min Recovery Run
Wed - Hills
Thu - 40 min Recovery Run
Fri - Liberty Bell
Sat - 65 min LSD
Sun - 30 min optional run
Total for week - 40-42 miles
B Girls
Mon - 4-5 x 800's
Tues - 45 min recovery run
Wed - Hills
Thu - 35 min Recovery
Fri - Liberty Bell
Sat - 50 min run
Sun - optional 30 min run
Total for week - 30-32 miles
C Group
Mon - 3-4 x800's
Tues - 35 min Run
Wed - Hills
Thu - 30 min Run
Fri - Liberty Bell
Sat - off
Sun - off
Total for week - 20-22 miles