Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1

2

3

4

5

6

7

8

9

10

11

12

13

1 WU

1 mile timed

1 CD

5 x 20secs stride outs w/jog back

Ziegler Park in West Bend

14

1 or 2 miles easy

15

3 miles easy With 5 x 30 secs pickups in the middle of run 3x 10 secs Hills

My House

16

1 miles easy

17

2 miles easy

5x 10secs. Accelerations at end of run

18

19

20

10 min. WU 2 x 800m @ avg. mile pace from 13th w/ 5 secs faster for second 800m 400m jog b/n

3 hills 10 min CD Hickory Lane Park Jackson

21

3 miles

22

10 min. WU & CD

5 x 30 sec. pick-up  with 1 min. jog b/n 1st pick-up is pace of WU

Trails on Hwy 144 4673 Cedar View Dr West Bend

23

3 miles

HS has meet at KML if you can make it

24

3 miles

5x15secs. Accelerations at the end of run

25

26

27

1 WU & CD 2 x 400m with 200m jog b/n

3 x 800m with 400m jog b/n

Jackson Town Hall

28

3 miles

4 x 12 ses. hills at end of run

29

Run 2 miles

My house

30

Meet at Kiel

31

2 miles easy

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1

2

3

30 min. run

5x 25 secs. Accelerations at end of run

4

10 min WU

3 x 800m @ RP w/400m jog b/n

15 min CD

Pleasant Valley Park

5

3 miles

5x15 secs hills at the end of run

Trails on 144

6

20 min. total

10 min. WU   3 Strides w/30sec. on & 30sec. off rest CD

7

Meet at Mayville

8

9

10

1 WU & CD

3x800m

2x400m

My House

11

1 WU

1 CD

3 x 100m strides

12

Meet at Living Word

13

4 miles easy

5x25 secs. Accelerations at end of run

14

1 WU & CD  30 secs RP with 1 min. easy in between for 2 mi, 3x 15 secs. hills

15

16

17

20 mins easy

Ziegler Park WB

18

Meet at Faith Haven

19

8 min. WU

4 x 20 sec. strides 40 sec. jog b/n 5 min.  CD

My house

20

Meet at Horicon

21

5 miles

5x 30 secs. Accelerations at the end of run

22

23/30

24

1 WU

1 CD

2 triple bluffs

Break

1 triple bluff

Concordia University

25

4 miles

26

20 mins. Total

5 min. WU

8 x 30 sec. strides 30 sec. jog b/n

Rest CD

Lac Lawrann

27

Meet at Homestead Hollow

28

4 miles easy

5x 30 secs. accelerations

29

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1

1 WU

9 x 300m

1st 3 @ race pace 2nd 3 @2-4 secs faster 3rd 3 @ 4-6 secs faster

1 CD

Trails on Hwy 144

2

4 miles

4 x 30 sec. accelerations at end of run

3

20 min jog

5 strides

My house

54

Meet at Lomira

5

4 miles easy

6

7

Run 1 mile to shake out legs for meet tomorrow. Make sure you stretch well.

8

Our meet at Concordia University

9

3 miles

3 x 15 secs

hills

10

30 mins.

5x20 secs.

acceleration

Lac Lawrann WB

11

8 mins. WU

5 x 30 second pick ups 30 sec. jog b/n

5 mins. CD

12

State meet at Greenfield Park in West Allis

13