Monday Long Run 70 minutes at easy pace
Tuesday Speed 16 x 200’s with 30 second rest between each.
Boys at 28-34 seconds and Girls at 36-42 seconds
Wednesday Critical Threshold 4 miles easy pace
Thursday Lactic Threshold 4 miles hard as you can
Friday Critical Threshold 4 miles easy pace
Saturday BAE/Critical Threshold 1 mile test time/3 miles easy pace