6-/6- 6/12 6/13-6/19 6/20-6/26 6/27-7/3 7/4-7/10 7/11-7/17 7/18-7/24 7/25-7/31 8/1-8/7 8/8-8/14 8/15-8/21 8/22-8/28 Definitions:

Boys Group #1 Mileage Long run Steady runs 30 6 NA 30 6 NA 37 8 NA 37 8 NA 37 8 NA 43 10 NA 43 10 5 miles 50 12 6 miles 50 12 7 miles 45 11 5 miles 55 12 6 miles 55 12 7 miles

Workout #1 NA NA NA NA NA NA NA 3 x 2 mile @ Threshold pace 5 x 1 mile @ Threshold pace NA 5 mile tempo @ Threshold pace 6 mile tempo @ Threshold pace

Workout #2 NA NA NA NA NA NA NA NA NA NA Long Hill repeats (20:00 uphill running) Long Hill repeats (25:00 uphill running)

Steady Run- A run at a pace that will elevate breathing but won't cause strain (about :30 - :45/mile faster than eays run pace) Threshold Pace- A pace of run that is highly aerobic, little bit of strain but not anerobic Long Hill Repeat- longer not too steep hill should be between 4-6 minutes in length

ll running) ll running)

6-/6- 6/12 6/13-6/19 6/20-6/26 6/27-7/3 7/4-7/10 7/11-7/17 7/18-7/24 7/25-7/31 8/1-8/7 8/8-8/14 8/15-8/21 8/22-8/28 Definitions:

Girls Group #2 Mileage Long run Steady runs 25 5 NA 25 5 NA 25 6 NA 25 6 NA 30 7 NA 30 7 NA 30 7 5 miles 30 7 6 miles 35 8 7 miles 35 8 5 miles 35 8 6 miles 35 8 7 miles

Workout #1 NA NA NA NA NA NA NA 2 x 2 mile @ Threshold pace 3 x 1 mile @ Threshold pace NA 3 mile tempo @ Threshold pace 5 mile tempo @ Threshold pace

Workout #2 NA NA NA NA NA NA NA NA NA NA Long Hill repeats (15:00 uphill running) Long Hill repeats (20:00 uphill running)

Steady Run- A run at a pace that will elevate breathing but won't cause strain (about :30-:45/mile faster than eays run pace) Threshold Pace- A pace of run that is highly aerobic, little bit of strain but not anerobic Long Hill Repeat- longer not too steep hill should be between 4-6 minutes in length

ll running) ll running)

6-/6- 6/12 6/13-6/19 6/20-6/26 6/27-7/3 7/4-7/10 7/11-7/17 7/18-7/24 7/25-7/31 8/1-8/7 8/8-8/14 8/15-8/21 8/22-8/28 Definitions:

Boys Group #2 Mileage Long run Steady runs 25 5 NA 25 5 NA 30 6 NA 30 6 NA 30 6 NA 37 9 NA 37 9 5 miles 45 10 6 miles 45 10 7 miles 45 10 5 miles 50 10 6 miles 50 10 7 miles

Workout #1 NA NA NA NA NA NA NA 2 x 2 mile @ Threshold pace 3 x 1 mile @ Threshold pace NA 3 mile tempo @ Threshold pace 5 mile tempo @ Threshold pace

Workout #2 NA NA NA NA NA NA NA NA NA NA Long Hill repeats (15:00 uphill running) Long Hill repeats (20:00 uphill running)

Steady Run- A run at a pace that will elevate breathing but won't cause strain (about :30-:45/mile faster than eays run pace) Threshold Pace- A pace of run that is highly aerobic, little bit of strain but not anerobic Long Hill Repeat- longer not too steep hill should be between 4-6 minutes in length

ll running) ll running)

6-/6- 6/12 6/13-6/19 6/20-6/26 6/27-7/3 7/4-7/10 7/11-7/17 7/18-7/24 7/25-7/31 8/1-8/7 8/8-8/14 8/15-8/21 8/22-8/28 Definitions:

Girls Group #1 Mileage Long run Steady runs 30 6 NA 30 6 NA 35 7 NA 35 7 NA 35 7 NA 40 8 NA 40 8 5 miles 40 8 6 miles 45 10 7 miles 45 10 5 miles 45 10 6 miles 45 10 7 miles

Workout #1 NA NA NA NA NA NA NA 3 x 2 mile @ Threshold pace 5 x 1 mile @ Threshold pace NA 5 mile tempo @ Threshold pace 6 mile tempo @ Threshold pace

Workout #2 NA NA NA NA NA NA NA NA NA NA Long Hill repeats (20:00 uphill running) Long Hill repeats (25:00 uphill running)

Steady Run- A run at a pace that will elevate breathing but won't cause strain (about :30 - :45/mile faster than eays run pace) Threshold Pace- A pace of run that is highly aerobic, little bit of strain but not anerobic Long Hill Repeat- longer not too steep hill should be between 4-6 minutes in length

ll running) ll running)

6-/6- 6/12 6/13-6/19 6/20-6/26 6/27-7/3 7/4-7/10 7/11-7/17 7/18-7/24 7/25-7/31 8/1-8/7 8/8-8/14 8/15-8/21 8/22-8/28 Definitions:

Girls Group #3 Mileage Long run Steady runs 15 3 NA 15 3 NA 20 4 NA 20 4 NA 20 4 NA 20 5 NA 20 5 3 miles 25 6 3 miles 25 6 3 miles 25 6 4 miles 25 6 4 miles 25 6 4 miles

Workout #1 NA NA NA NA NA NA NA NA NA NA 3 mile tempo @ Threshold pace 3 mile tempo @ Threshold pace

Workout #2 NA NA NA NA NA NA NA NA NA NA Long Hill repeats (15:00 uphill running) Long Hill repeats (15:00 uphill running)

Steady Run- A run at a pace that will elevate breathing but won't cause strain (about :30-:45/mile faster than eays run pace) Threshold Pace- A pace of run that is highly aerobic, little bit of strain but not anerobic Long Hill Repeat- longer not too steep hill should be between 4-6 minutes in length

ll running) ll running)

6-/6- 6/12 6/13-6/19 6/20-6/26 6/27-7/3 7/4-7/10 7/11-7/17 7/18-7/24 7/25-7/31 8/1-8/7 8/8-8/14 8/15-8/21 8/22-8/28 Definitions:

Mileage 15 15 20 20 25 25 30 30 35 35 40 40

Long run 3 3 4 4 4 5 6 6 7 7 8 8

Boys Group #3 Steady runs NA NA NA NA NA NA 3 miles 3 miles 3 miles 4 miles 4 miles 4 miles

Workout #1 NA NA NA NA NA NA NA NA NA NA 3 mile tempo @ Threshold pace 3 mile tempo @ Threshold pace

Steady Run- A run at a pace that will elevate breathing but won't cause strain (about :30-:45/mile faster than e Threshold Pace- A pace of run that is highly aerobic, little bit of strain but not anerobic Long Hill Repeat- longer not too steep hill should be between 4-6 minutes in length

Workout #2 NA NA NA NA NA NA NA NA NA NA Long Hill repeats (15:00 uphill running) Long Hill repeats (15:00 uphill running)

out :30-:45/mile faster than eays run pace)

B 6-/6- 6/12 6/13-6/19 6/20-6/26 6/27-7/3 7/4-7/10 7/11-7/17 7/18-7/24 7/25-7/31 8/1-8/7 8/8-8/14 8/15-8/21 8/22-8/28 Definitions:

Boys Group #4 Mileage Long run Steady runs Workout #1 15 3 NA NA 15 3 NA NA 20 4 NA NA 20 4 NA NA 20 4 NA NA 20 5 NA NA 20 5 3 miles NA 25 6 3 miles NA 25 6 3 miles NA 25 6 4 miles NA 30 7 4 miles 3 mile tempo @ Threshold pace 30 7 4 miles 3 mile tempo @ Threshold pace

Workout #2 NA NA NA NA NA NA NA NA NA NA Long Hill repeats (15:00 uphill running) Long Hill repeats (15:00 uphill running)

Steady Run- A run at a pace that will elevate breathing but won't cause strain (about :30-:45/mile faster than eays run pace) Threshold Pace- A pace of run that is highly aerobic, little bit of strain but not anerobic Long Hill Repeat- longer not too steep hill should be between 4-6 minutes in length