| Weekday (Date) | Mileage | Workout | Post-Workout |
|---|---|---|---|
| Sunday (8/1) | Group 1: Up to 3 Miles Group 2: Cross Train | Rest Day | |
| Monday (8/2) | Group 1: Up to 10 Miles Group 2: Up to 7 Miles | Long Run | Weight Circuit 1 strides |
| Tuesday (8/3) | Group 1: 6 Miles or Less Group 2: 4 Miles or Less | Recovery Run | |
| Wednesday (8/4) | Group 1: 6-7 Miles Group 2: 4-6 Miles | Medium Run | Weight Circuit 1 strides |
| Thursday (8/5) | Group 1: 12-15 Reps Group 2: 8-10 Reps | Hill Workout | |
| Friday (8/6) | Group 1: 6 Miles or Less Group 2: 4 Miles or Less | Recovery Run | Weight Circuit |
| Saturday (8/7) | Group 1: 10 Minutes Easy, 20-30 Minutes Tempo, & 10 Minutes Easy Group 2: 10 Minutes Easy, 15 Minutes Tempo, & 10 Minutes Easy | Tempo Run | 1 strides |
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.
