Date
| Location | Long Run (Sunday) | Speed Workouts (Thurs) | ||||
Advanced | Intermediate | Novice | Advanced | Intermediate | Novice | ||
Jan 2
| Shelby | 60 min | 50 min | 40 min | 10 x 1on/1 off | none | none |
Jan 9
| Shelby | 70 min | 60 min | 50 min | 6 x 2on/2off | 6 x 1on/1off | 4 x 1on/3off |
Jan 16
| Shelby | 80 min | 70 min | 60 min | 5 x 3on/3off | 8 x 1on/1off | 6 x 1on/3off |
Jan 23
| Shelby | TT 3 miles | TT 3 miles | TT 3 miles | 6 x 800 I 400 jog | 10 x 1on/1off | 8 x 1on/3off |
Jan 30
| Shelby | Tempo 5 miles | Tempo 4 miles | Tempo 3 miles | 8 x 400 F 400 jog | 12 x 1on/1off | 4 x 2on/3off |
Feb 6
| Percy | 90 min R+W | 70 min | 60 min | Tempo 20 min | Tempo 20 minutes | 6 x 2on/3off |
Feb 13
| Percy | 90 min R+W | 80 min | 70 min | Tempo 25 min | Tempo 20 minutes | Tempo 20 minutes |
Feb 20
| Percy | 100+ min R+W+B | 90 min | 80 min | Tempo 30 min | Tempo 25 minutes | Tempo 20 minutes |
Feb 27
| Shelby | TT 3 miles | TT 3 miles | TT 3 miles | 6 x 800 I 400 jog | 8 x 2on/2off | 10 x 1on/1off |
Mar 6
| Shelby | Tempo 6 miles | Tempo 5 miles | Tempo 4 miles | 8 x 400 F 400 jog | 10 x 2on/2off | 7 x 2on/2off |
Mar 13
| Cent. | 11 miles
| 10 miles | 9 miles | Tempo 35 min | Tempo 25 minutes | Tempo 20 minutes |
Mar 20
| Cent. | 13 miles FF | 11 miles FF | 10 miles FF | Tempo 40 min | Tempo 30 minutes | Tempo 20 minutes |
Mar 27
| Cent. | 15 miles | 12 miles | 11 miles | 6 x 800 I 400 jog | 6 x 3on/3off | 5 x 3on/3off |
Apr 3
| Shelby | Tempo 8 miles
| Tempo 7 miles | Tempo 6 miles | 8 x 400 F 400 jog | 5 x 5on/5off | 4 x 5on/5off |
Apr 10
| Bongo East | 16 miles | 14 miles | 12 miles | Tempo 45 min | Tempo 35 minutes | Tempo 20 minutes |
Apr 17 | Bongo East | 10 miles FF | 10 miles FF | 10 miles FF | |||
Apr 24
| Shelby | 3 miles Goal Pace | 3 miles Goal Pace | 3 miles Goal Pace |
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I pace = 3 mile time trial pace
F pace = 30 seconds per mile faster than I pace
T pace = 40-50 seconds per mile slower than I pace
FF = Fast Finish (Last 3 miles fast)