Training for the weeks of March 31st and April 7

Level 1

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Mar 31	5 miles Medium-long run	3 miles Easy 4 x 100m strides	5 miles Meet at Hayesville	4 miles Easy	6 miles 1 x 1200 @ 3200m pace (5:00 rest) 1 x 800 @ 3200m pace (3:00 rest) 2 x 400 @ 1600m pace (2:00 rest) 4 x 200 @ 800m pace (200m jog)	4 miles Easy (27 miles)
Apr 7 Optional Practice (running required)	5 miles 6 x 400m @ 1600m pace (2:00 rest) [If on vacation with no track, do 8 x 1:30 hard/2:00 easy]	3 miles Easy	5 miles Medium-long run	3 miles Easy 4 x 100m strides	3 miles If Racing: 3 miles easy 4 x 100m strides If not racing: 8 x 200m @ 800m pace (200m jog)	4 miles Meet at A.C. Reynolds OR 4 miles easy (29-32 miles)

Level 2

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Mar 31	6 miles Medium-long run	4 miles Easy 4 x 100m strides	6 miles Meet at Hayesville	4 miles Easy	6 miles 1 x 1200 @ 3200m pace (5:00 rest) 1 x 800 @ 3200m pace (3:00 rest) 2 x 400 @ 1600m pace (2:00 rest) 4 x 200 @ 800m pace (200m jog)	5 miles Easy (31 miles)
Apr 7 Optional Practice (running required)	6 miles 8 x 400m @ 1600m pace (2:00 rest) [If on vacation with no track, do 8 x 1:30 hard/2:00 easy]	4 miles Easy	6 miles Medium-long run	4 miles Easy 4 x 100m strides	3-6 miles If Racing: 3-4 miles easy 4 x 100m strides If not racing: 8 x 200m @ 800m pace (200m jog)	5 miles Meet at A.C. Reynolds OR 5 miles easy (28-31 miles)

Levels 3-4

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Mar 31	8 miles Medium-long run	4 miles Easy 4 x 100m strides	6 miles Meet at Hayesville	6 miles Easy	7 miles 1 x 1600 @ 5K pace (5:00 rest) 1 x 1200 @ 3200m pace (5:00 rest) 1 x 800 @ 3200m pace (3:00 rest) 2 x 400 @ 1600m pace (2:00 rest) 4 x 200 @ 800m pace (200m jog)	6 miles Easy (37 miles)
Apr 7 Optional Practice (running required)	7 miles 8-10 x 400m @ 1600m pace (2:00 rest) [If on vacation with no track, do 8-10 x 1:30 hard/2:00 easy]	5 miles Easy	8 miles Medium-long run	5 miles Easy 4 x 100m strides	3-6 miles If Racing: 3-4 miles easy 4 x 100m strides If not racing: 8 x 200m @ 800m pace (200m jog)	6 miles Meet at A.C. Reynolds OR 6 miles easy (34-37 miles)