5.0 mi

1 mile wu, drills and strides, 2 mile tempo, 5 x hill sprints, jog down recovery, 1 mile cd

3.0 mi-6.0 mi

None

4.0 mi-9.0 mi

For those coming off of break, 4 miles easy. For those about to go on their break, your normal long run distance.

Most people are taking their rest week this week. This is a time to cross train if you want to but get yourself mentally and physically reset to attack the next block of summer cross country training.

6.0 mi-10.0 mi

6-10 miles

3.0 mi-6.0 mi

Location TBD but we are thinking we will start behind Flag Pole Hill. You will be responsible for your own warm up today, drills & strides and be ready to go at your start time.

None