|Sunday (10/18)||Group 1: Up to 3 Miles||Rest Day|
|Monday (10/19)||Group 1: Up to 7 Miles||Long Run|
|Tuesday (10/20)||Group 1: 6x400m repeats||Intervals|
|Wednesday (10/21)||Group 1: Up to 4 Miles||Recovery Day|
|Thursday (10/22)||Group 1: Up to 6 Miles||Medium Day|
|Friday (10/23)||Group 1: Up to 3 Miles||Pre-Meet Day||5|
|Saturday (10/24)||Group 1: Regionals. 3 Mile Race; total distance will vary||Meet Day|
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.