| Weekday (Date) | Mileage | Workout | Post-Workout |
|---|---|---|---|
| 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.