M (9/16)- 4800m of 200m 'ON' @ 5K Pace, 200m 'OFF' @ Moderate Pace (intermittent intervals for lactate dynamics)
T- Easy Run + Circuits
W- Home XC Meet + Short Hill Reps
Th- Easy Run + Circuits
F- WU to Brookshire, 4-6x 800m @ 5K Pace+ on the New GW Extension w/ 2:00 Recovery, WD back to WHS (approaching V02 Max Pace for lactic resistance)
S- Captains Organize a Morning Long Run and Take Attendance
Sun- OYO
M (9/23)- 3-4x Hill Circuit for Strength Endurance
T- Easy + Abs
W- XC Meet or Pioneer Fartlek w/ 90sec Recovery (building intensity from last time)
Th- Easy + Light Circuits
F- Pre-Race Jog
S- High Country XC Meet
S- Rest?
M (9/30)- Progressive Long Run (Easy-Moderate-Medium 60-80min)
T- Easy + Abs
W- XC Meet or 20x200m @ 5K-3K Pace w/ 200m Recovery Jogs (Speed/Mechanics)
Th- Easy + Abs
F- Pre-Race Jogging
S- Wendy's Invitational
