Workouts

Weekday (Date) Mileage Workout Post-Workout
Sunday (8/2)Group 1: 3 or Less miles
Group 2: Cross Train
New Runners: Off Day
Rest Day
Monday (8/3)Group 1: Up to 12
Group 2: Up to 8 miles
New Runners: Up to 5
Long Run Weight Circuit 8-12 strides
Tuesday (8/4)Group 1: 6 or Less miles
Group 2: 4 or Less miles
New Runners: Cross Train
Recovery Run
Wednesday (8/5)Group 1: 7-8 miles
Group 2: 5-7 miles
New Runners: Up to 3 miles
Medium Run Weight Circuit 200m buildups
Thursday (8/6)Group 1: 12-15 reps
Group 2: 8-10 reps
New Runners: 6-8 reps
Hill Workout
Friday (8/7)Group 1: 6 or Less miles
Group 2: 4 or Less miles
New Runners: 3 or Less miles
Recovery Run Weight Circuit
Saturday (8/8)Group 1: 15m E; 30-40 H; 10 E
Group 2: 15 E; 20 H; 15 E
New Runners: 1mi E; 1mi H; 1mi E
Tempo Run 8-12 strides
Sunday (8/9)Group 1: 3 or Less miles
Group 2: Cross Train
New Runners: Off Day
Rest Day
Monday (8/10)Group 1:
Group 2:
New Runners:
Tuesday (8/11)Group 1:
Group 2:
New Runners:
Wednesday (8/12)Group 1:
Group 2:
New Runners:
Thursday (8/13)Group 1:
Group 2:
New Runners:
Friday (8/14)Group 1:
Group 2:
New Runners:
Saturday (8/15)Group 1:
Group 2:
New Runners:

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.