Training for the weeks of Sep 1 and 8

Week of Sep 1	Mon	Tues	Wed	Thurs	Fri	Sat
Level 5	6 miles 12 x 200 @ 1600/3200 pace	4 miles 4 x strides TEAM MEETING @ TRACK	6 miles RACE @ SWAIN	5 miles Easy TEAM DINNER @ 5:30 p.m.	4 miles 4 x strides	6 miles RACE @ WCU (31 miles) BUS LEAVES @ 8 A.M.
Level 4	6 miles 12 x 200 @ 1600/3200 pace	4 miles 4 x strides TEAM MEETING @ TRACK	6 miles RACE @ SWAIN	5 miles Easy TEAM DINNER @ 5:30 p.m.	4 miles 4 x strides	6 miles RACE @ WCU (31 miles) BUS LEAVES @ 8 A.M.
Level 3	6 miles 10 x 200 @ 1600/3200 pace	3 miles 4 x strides TEAM MEETING @ TRACK	5 miles RACE @ SWAIN	4 miles Easy TEAM DINNER @ 5:30 p.m.	3 miles 4 x strides	5 miles RACE @ WCU (27 miles) BUS LEAVES @ 8 A.M.
Level 2	5 miles 8 x 200 @ 1600/3200 pace	3 miles 4 x strides TEAM MEETING @ TRACK	5 miles RACE @ SWAIN	4 miles Easy TEAM DINNER @ 5:30 p.m.	3 miles 4 x strides	5 miles RACE @ WCU (26 miles) BUS LEAVES @ 8 A.M.
Level 1	4 miles 6 x 200 @ 1600/3200 pace	3 miles 4 x strides TEAM MEETING @ TRACK	4 miles RACE @ SWAIN	3 miles Easy TEAM DINNER @ 5:30 p.m.	3 miles 4 x strides	3 miles Easy (20 miles) BUS LEAVES @ 8 A.M.

CIRCUITS: Monday and Thursday

Week of Sep 8	Mon	Tues	Wed	Thurs	Fri	Sat
Level 5	11 miles Long Run	6 miles Easy	7 miles 5 x Death Quests	5 miles Easy	8 miles 2 x 2-mile tempo (3:00 rest) 4 x 200m (200m jog)	6 miles Easy (43 miles)
Level 4	9 miles Long Run	5 miles Easy	7 miles 5 x Death Quests	4 miles Easy	8 miles 2 x 2-mile tempo (3:00 rest) 4 x 200m (200m jog)	5 miles Easy (39 miles)
Level 3	7 miles Long Run	4 miles Easy	6 miles 4 x Death Quests	4 miles Easy	7 miles 1 x 2-mile tempo (3:00 rest) 1 x 1-mile (3:00 rest) 4 x 200m (200m jog)	5 miles Easy (33 miles)
Level 2	6 miles Long Run	4 miles Easy	5 miles 4 x Death Quests	3 miles Easy	6 miles 1 x 2-mile tempo (3:00 rest) 4 x 200m (200m jog)	4 miles Easy (28 miles)
Level 1	5 miles Long Run	3 miles Easy	4 miles 3 x Death Quests	3 miles Easy	4 miles 2-mile tempo (3:00 rest) 4 x 200m (200m jog)	3 miles Easy (22 miles)

CIRCUITS: Tuesday and Thursday