LEGEND
Workouts: All runs are Easy, Long, Tempo, or Speedwork
Dist: Total miles for the day
Dist/Time: 9mi @ 9:11 means "Run 9 miles at 9:11 pace." FT=Finishing Time.
Warm/Cool: Warmup or Cooldown. Generally 1 mile each. However, on some days, you will run extra Warm and Cool to reach your distance for the day.
Speedwork: "6x800@3:47 w/400 jogs" means "Run 6 repeats of 800 meters each, with a 400-meter recovery jog after each repeat.
sunday monday tuesday wednesday thursday friday saturday
Total Mi.
    1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
12 min Run

Dist: 2mi cross-training activity
Easy Run
Dist: 4mi
@7:14 FT=28:56

Dist: 2mi cross-training activity
3 mi. Run @ Chippewa Nature Center @7:14 FT=21:42
13
20 21 22 23 24 25 26
Long Run
Dist: 8mi
@7:14 FT= 57:52
Easy Run
Dist: 4mi
@7:14 FT=28:56

Dist:2mi cross-training activity
Speedwork
Dist: 5mi, inc
Warm; 3x800@2:41
w/400 jogs; Cool
Easy Run
Dist: 4mi @ Chippewa Nature Center
@7:14 FT=28:56
23
27 28 29 30 31    
Long Run
Dist: 8mi
@7:14 FT=57:52
Easy Run
Dist: 5mi
@7:14 FT=36:10

CCC @4:30

Tempo Run
Dist: 5mi, inc
Warm; 3mi@5:59; FT=17:57 Cool

sunday monday tuesday wednesday thursday friday saturday
          1 2
         
Easy Run
Dist: 5mi
@7:14 FT=36:10
26
3 4 5 6 7 8 9
 

No School Labor Day Long Run
Dist: 9mi
@7:14 FT=1.5:6
Easy Run
Dist: 4mi
@7:14 FT=28:56
Jaws & Paws St. Louis @4:00
Speedwork
Dist: 5mi, inc
Warm; 2x1600@5:39
w/800 jogs; Cool
Easy Run
Dist: 4mi
@7:14 FT=28:56
Bullock Ck. (stratford woods) @9:30
28
10 11 12 13 14 15 16
 
Easy Run
Dist: 3mi
@7:14 FT=21:42
Carrollton @4:30
Easy Run
Dist: 5mi
@7:14 FT=36:10
Easy Run
Dist: 2mi
@7:14 FT=14:28
MSU Spartan INV
23
17 18 19 20 21 22 23
Easy Run
Dist: 4mi
@7:10 FT=28:40
Speedwork
Dist: 5mi, inc
Warm; 4x800@2:39
w/400 jogs; Cool
Easy Run
Dist: 5mi
@7:10 FT=35:50

Dist: 4mi Speedwork
Warm; 2x800, 2x400, 2x200, 2x100 into mile cool down

 
Easy Run
Dist: 5mi
@7:14 FT=36:10
Delta 2 mile INV @10:00
25
24 25 26 27 28 29 30
Easy Run
Dist: 4mi
@7:10 FT=28:40
MLS @4:30
Speedwork
Dist: 5mi, inc
Warm; 2x1600@5:39
w/800 jogs; Cool
Long Run
Dist: 8mi
@7:14 FT=57:52
Easy Run
Dist: 2mi
@7:14 FT=14:28
Don Baese Varsity and Middle School INV CCC @9:00
25
sunday monday tuesday wednesday thursday friday saturday
1 2 3 4 5 6 7
Easy Run
Dist: 4mi
@7:10 FT=28:40
Long Run
Dist: 10mi
@7:10 FT=1.11:40
Easy Run
Dist: 4mi
@7:10 FT=28:40
Speedwork
Dist: 7mi, inc
Warm; 3x1600@5:35
w/800 jogs; Cool
Easy Run
Dist: 2mi
@7:14 FT=14:28
Bellevue INV @?
30
8 9 10 11 12 13 14
Easy Run
Dist:3mi
@7:14 FT=21:42
Valley Lutheran @4:30
Long Run
Dist: 11mi
@7:07 FT=1.18:17
Tempo Run
Dist: 5mi
3mi@5:40 1st & last mi.@ 7:24 FT=21:48
Easy Run
Dist: 3mi
@7:06 FT= 21:18
Shepherd INV @9:30
29
15
16
17
18
19
20
21
Long Run
Dist: 12mi
@7:07 FT= 1.25:24
Easy Run
Dist: 5mi
@7:06 FT=35:30
Speedwork
Dist: 8mi, inc
Warm; 4x1600@5:32
w/800 jogs; Cool
Easy Run
Dist: 4mi
@7:06 FT=28:24
Easy Run
Dist: 3mi
@7:06 FT=21:18
Harrison INV @10:00
35
22
23
24
25
26
27
28
Easy Run
Dist: 3mi
@7:06 FT=21:18
Leauge conference meet Ovid Elsie @4:30
Speedwork
Dist: 5mi, inc
Warm; 3x800@2:41
w/400 jogs; Cool
Easy Run
Dist: 3mi
@7:06 FT=21:18
Easy Run
Dist: 1mi
@7:14
MHSAA Regionals
18
29
30
31
Tempo Run
Dist: 7mi, inc
Warm; 5mi@5:58; 1st & last mi.@7:24 Cool FT=44:38
Easy Run
Dist: 3mi
@7:06 FT=21:18
sunday
monday
tuesday
wednesday
thursday
friday
saturday
1
2
3
4
Speedwork
Dist: 6mi, inc
Warm; 5x800@2:38
w/400 jogs; Cool
Easy Run
Dist: 2mi
@7:14 FT=14:28
Easy Run
Dist: 1mi
@7:14
MHSAA Finals
5
6
7
8
9
10
11