| Weekday (Date) | Mileage | Workout | Post-Workout |
|---|---|---|---|
| Sunday (5/2) | Group 1: Up to 3 Miles Group 2: Cross Train Group 3: Rest | Rest Day | |
| Monday (5/3) | Group 1: Conant Runners: 6 Miles w/ 1 mile surge half way Group 2: NW Runners: 2 Miles | Long Run/Meet-Prep | 5 strides |
| Tuesday (5/4) | Group 1: Conant Runners: 5 Mile Track Workout Group 2: NW Runners: Total Distance will vary | Speed Workout/CSL Triangular @NW | 5 strides*Conant Runners: Practice at School. NW Runners: Meet at Niles West |
| Wednesday (5/5) | Group 1: 4 Miles Group 2: 3 Miles Group 3: 3 Miles | Recovery Day! | |
| Thursday (5/6) | Group 1: Conant Runners: 2 Mile Meet-Prep Group 2: 5 Miles Group 3: 4 Miles | Meet-Prep/Easy Day | 5 strides |
| Friday (5/7) | Group 1: Conant Meet: Total Distance will vary Group 2: 4 Mile Fartlek Group 3: 3 Mile Fartlek | Conant Meet/Fartlek | 5 strides*Conant Runners @ Conant High School. All others practice at school. |
| Saturday (5/8) | Group 1: DNIP: Total Distance will vary Group 2: Up to 3 Miles Group 3: Cross Train | Recovery Day/Distance Night in Palantine |
Workouts are weather pending and subject to change.
For Cross Country: Mileage only includes cooldowns and warmups are not included. Circuits are represented with a icon and strides are represented by . All warmups are 1 mile unless otherwise stated. For abbreviations, m = minutes, mi = miles, E = Easy Pace, M = Medium Pace, H = Hard Pace, bu = Buildup Strides.
For Track: Mileage includes warmups, cooldowns, and strides. All warmups are 1 mile unless otherwise stated.
