Week 4

@MV Track Stadium 2:45pm - 4:15pm

Monday 10/26/2009: core, 30 - 35 min easy, strides & stretch (4.5 miles)

@MV Track Stadium 2:45pm - 4:15pm

Tuesday 10/27/2009: 15 min WU, 800’s,  10 min WD, stretch (4.5 miles)

@MV Track Stadium 2:45pm - 4:15pm

Wednesday 10/28/2009: core, 25 - 30 minutes @ 7:30 - 8 pace, stretch & stride (4 miles)

@MV Track Stadium 2:45pm - 4:15pm

Thurs 10/29/2009: 15 min WU, 300’s, 15 min WD, stretching (4.5 miles)

3 Mile Time Trial for athletes not racing at Sectionals!

@MV Track Stadium 2:45pm - 4:15pm

Friday 10/30/2009: core, 20 - 25 minutes @ 7:30 - 8 pace. stretch & stride (3.5 miles)

IHSA SECTIONAL CHAMPIONSHIPS @ Leroy Oaks Forest Preserve in St Charles, IL

BE @ MV by 7:30am!

Saturday 10/31/2009: 15 min WU, stretch, strides, 3 mile race, 10 min WD, stretch (7 miles)

Sunday 11/1/2009: OFF

TOTAL: 28 miles

Week 3

@MV Track Stadium 2:45pm - 4:15pm

Monday 10/19/2009: core, 25 - 30 min easy, strides & stretch (4 miles)

@MV Track Stadium 2:45pm - 4:15pm

Tuesday 10/20/2009: 15 min WU, 1mile Time Trial 10 min WD, stretch (4.5 miles)

OR PLAINFIELD JV MEET @ Hammel Woods - 15 min WU, 3 mile Race, 10 min WD

@MV Track Stadium 2:45pm - 4:15pm

Wednesday 10/21/2009: core, 25 - 30 minutes @ 7:30 - 8 pace, stretch & stride (4 miles)

@MV Track Stadium 2:45pm - 4:15pm

Thurs 10/22/2009: 15 min WU, 10 min Tempo, 10 min WD, stretching (5.5 miles)

@MV Track Stadium 2:45pm - 4:15pm

Friday 10/23/2009: core, 20 - 25 minutes @ 7:30 - 8 pace. stretch & stride (4 miles)

IHSA REGIONAL CHAMPIONSHIPS @ Waubonsee Community College in Sugar Grove, IL

BE @ MV by 9:30am!

Saturday 10/24/2009: 15 min WU, stretch, strides, 3 mile race, 10 min WD, stretch (7 miles)

Sunday 10/25/2009: OFF

TOTAL: 29 miles

Week 2

ON YOUR OWN

Monday 10/12/2009: core, 30 - 40 min easy, strides & stretch (6 miles)

@MV Track Stadium 2:45pm - 5:00pm

Tuesday 10/13/2009: 15 minWU, 2x1mile @ GOAL PACE (Full Recovery), 10 minWD, stretch    

                                                                                            (5.5 miles)

ON YOUR OWN

Wednesday 10/14/2009: core, 25 - 30 minutes @ 7:30 - 8 pace, stretch & stride (4.5 miles)

@MV Track Stadium 2:45pm - 5:00pm (PASTA PARTY to follow in H114)

Thurs 10/15/2009: 15 min WU, 10 - 12 min Tempo, 10 min WD, stretching (5.5 miles)

@MV Track Stadium 2:45pm - 4:15pm, Middle School Meet @ WV to follow

Friday 10/16/2009: core, 20 - 25 minutes @ 7:30 - 8 pace. stretch & stride (4 miles)

UPSTATE EIGHT CHAMPIONSHIPS @ SUNRISE PARK in Bartlett, IL

BE @ MV by 6:30am!

Saturday 10/17/2009: 15 min WU, stretch, strides, 3 mile race, 10 min WD, stretch (7 miles)

Sunday 10/18/2009: 2 miles or Off (Sundays are always on your own)

TOTAL: 34.5 miles

Week 1

@MV Track Stadium 2:45pm - 5:00pm

Monday 10/5/2009: core, 40 - 50 min easy, strides & stretch (7 miles)

@MV Track Stadium 2:45pm - 5:00pm

Tuesday 10/6/2009: 15 min WU, 3x1 mile @ GOAL PACE (Full Recovery), 10 min WD, stretch    

                                                                                            (6.5 miles)

@MV Track Stadium 2:45pm - 4:30pm

Wednesday 10/7/2009: core, 30 minutes @ 7:30 - 8 pace, stretch & stride (4.5 miles)

@MV Track Stadium 2:45pm - 5:00pm (PASTA PARTY to follow in H114)

Thurs 10/8/2009: 15 min WU, 14 min Tempo, 10 min WD, stretching (6 miles)

@MV Track Stadium 2:45pm - 4:30pm

Friday 10/9/2009: core, 30 minutes @ 7:30 - 8 pace. stretch & stride (4.5 miles)

WEST AURORA STAMPEDE @ WAUBONSEE COMMUNITY COLLEGE in Sugar Grove, IL

BE @ MV by 6:10am

Saturday 10/10/2009: 15 min WU, stretch, strides, 3 mile race, 10 min WD, stretch (7 miles)

Sunday 10/10/2009: 2 miles or Off (Sundays are always on your own)

TOTAL: 38 miles

Week 4 (First Time Runners do 10 - 15 minutes less than listed)

YORK F/S Invite 5:00pm @ East End Park in Elmhurst, IL

Monday 9/28/2009: core, 2 mile WU, 1.8 mile race, 2 mile CD, stretch (6 miles)

UEC MEET 5:00pm @ Lord’s Park in Elgin, IL

Tuesday 9/29/2009: 2 mile WU, 2 mile race, 2 miles CD, stretch (6 miles)

Practice @MV Track Stadium 2:45pm - 5:00pm

Wednesday 9/30/2009: core, 30 minutes @ 7:30 - 8 pace, stretch & stride, Push-Ups & Pull-Ups                            

                                                                                                                    (4 miles)

Practice @MV Track Stadium 2:45pm - 5:00pm

Thurs 10/1/2009: PLYOMETRICS @ LEGS WORKOUT

@MV Track Stadium 2:45pm - 4:30pm

Friday 10/2/2009: core, 30 minutes @ 7:30 - 8 pace. stretch & stride (4 miles)

St Charles North Invite @ Leroy Oaks FP, Be @ MV by 6:30am!

Saturday 10/3/2009: 15 min WU, 3 mile race, 15 min CD, stretch (7 miles)

Sunday 10/4/2009: 2 miles or Off (Sundays are always on your own)

TOTAL: 29 miles

Week 3 (First Time Runners do 10 - 15 minutes less than listed)

@MV Track Stadium 2:45pm - 5:00pm

Monday 9/21/2009: core, 50 - 75 min easy, strides, Leg Lifts, stretch (10 miles)

MEET @ Waubonsie Valley Campus

Tuesday 9/22/2009: 15 min WU, 2 mile race, 15 min CD, strides, stretch (6 miles)

@MV Track Stadium 2:45pm - 5:00pm

Wednesday 9/23/2009: core, 30 minutes @ 7:30 - 8 pace, stretch & stride, Push-Ups & Pull-Ups                            

                                                                                                                    (4 miles)

@MV Track Stadium 2:45pm - 5:00pm

Thurs 9/24/2009: 15 min WU, 7 x 1000m (3 - 4 min REST), 10 min WD, stretch (7 miles)

@MV Track Stadium 2:45pm - 5:00pm

Friday 9/25/2009: core, 30 minutes @ 7:30 - 8 pace. stretch & stride (4 miles)

ACC Charger Classic @ Oakhurst Forest Preserve in Aurora, Be @ MV by 6:45am!

Saturday 9/26/2009: 15 min WU, 3 mile race, 15 min CD, stretch (7 miles)

Sunday 9/27/2009: 2 miles or Off (Sundays are always on your own)

TOTAL: 40 miles

Week 2 (First Time Runners do 10 - 15 minutes less than listed)

@MV Track Stadium 2:45pm - 5:00pm

Monday 9/14/2009: core, 50 - 75 min easy, strides, Legs Part 1, stretch (10 miles)

@MV Track Stadium 2:45pm - 5:00pm

Tuesday 9/15/2009: 15 min WU, 7 x 1000m (3 - 4 min REST), 10 min WD, Legs Pt 2, stretch

                                                                                                                   (7 miles)

@MV Track Stadium 2:45pm - 5:00pm

Wednesday 9/16/2009: core, 30 minutes @ 7:30 - 8 pace, stretch & stride, Push-Ups & Pull-Ups                            

                                                                                                                    (4 miles)

@MV Track Stadium 2:45pm - 5:00pm

Thurs 9/17/2009: LT Segment Run 15 - 20 - 10, stretching (6.5 miles)

Practice is ON YOUR OWN

Friday 9/18/2009: core, 30 minutes @ 7:30 - 8 pace. stretch & stride (4 miles)

DGS “Keogh Run” @ O’Brien Park in Downers Grove, Be @ MV by 6:30am!

Saturday 9/19/2009: Race

Sunday 9/20/2009: 2 miles or Off (Sundays are always on your own)

TOTAL: 40 miles

Week 1 (First Time Runners do 10 - 15 minutes less than listed)

@MV Track Stadium 7:15am - 9:00am

Monday 9/7/2009: core, 50 - 75 min easy, strides & stretch (10 miles)

@MV Track Stadium 2:45pm - 5:00pm

Tuesday 9/8/2009: 15 min WU, 7 x 1000m (3 - 4 min REST), 10 min WD, stretch (7 miles)

@MV Track Stadium 2:45pm - 5:00pm

Wednesday 9/9/2009: core, 35 minutes @ 7:30 - 8 pace, stretch & stride (4.5 miles)

@MV Track Stadium 2:45pm - 5:00pm

Thurs 9/10/2009: LT Segment Run 15 - 20 - 10, stretching (6.5 miles)

@MV Track Stadium 2:45pm - 5:00pm

Friday 9/11/2009: core, 30 minutes @ 7:30 - 8 pace. stretch & stride (4 miles)

LAKE PARK INVITE @ EAST CAMPUS Be @ MV by 6:30am!

Saturday 9/12/2009: Race 2 miles - Fr  3 miles - So

Sunday 9/13/2009: 2 miles or Off (Sundays are always on your own)

TOTAL: 41 miles

Week 3 (First Time Runners do 10 - 15 minutes less than listed)

Practice @MV Track Stadium 2:45pm - 5:00pm

Monday 8/31/2009: Core, 30 minutes with surges, stretching (4 miles)

                                Legs & Back Workout

Practice @MV Track Stadium 2:45pm - 5:00pm

Tuesday 9/1/2009: Plyometrics

Practice @MV Track Stadium 2:45pm - 5:00pm

Wednesday 9/2/2009: 35 minutes @ 7:30 - 8 pace, strides, stretching (4.5 miles)

                                Chest & Back Workout

Practice @MV Track Stadium 2:45pm - 5:00pm

Thurs 9/3/2009: WU,  8 - 13 LT - 8 - 13 LT - 8, strides, stretching (7.5 miles)

Practice @MV Track Stadium 2:45pm - 5:00pm

Friday 9/4/2009: 35 minutes @ 7:30 - 8 pace (4.5 miles)

Hornet Red Devil Invite be at MV by 6:30am

Saturday 9/5/2009: 15 min WU, 3 mile race, 10 min Cool down, Stretching

Sunday 9/6/2009: 2 miles or Off (Sundays are always on your own)

TOTAL: 30 miles

Week 2 (First Time Runners do 10 - 15 minutes less than listed)

Practice @MV Track Stadium 2:45pm - 5:00pm

Monday 8/24/2009: Core, 45 minutes with surges, stretching (6.5 miles)

                                Legs & Back Workout Part 1

Practice @MV Track Stadium 2:45pm - 5:00pm

Tuesday 8/25/2009: 15 min WU, 6 or 7 x 1000m, 10 min WD, stretching (7 miles)

                                Legs & Back Workout Part 2

Practice @MV Track Stadium 2:45pm - 5:00pm

Wednesday 8/26/2009: 35 minutes @ 7:30 - 8 pace, strides, stretching (4.5 miles)

                                Chest & Back Workout

Practice @MV Track Stadium 2:45pm - 5:00pm

Thurs 8/27/2009: WU,  8 - 13 LT - 8 - 13 LT - 8, strides, stretching (7.5 miles)

Practice @MV Track Stadium 2:45pm - 5:00pm

Friday 8/28/2009: 35 minutes @ 7:30 - 8 pace (4.5 miles)

1st Annual MVXC RUN-A-THON 8:00am - 10:00 am @ MV Track Stadium (All are welcome)

Saturday 8/29/2009: 60 minute Tempo on the track (9 miles)

Sunday 8/30/2009: 2 miles or Off (Sundays are always on your own)

TOTAL: 41 miles

Week 1 (First Time Runners do 10 - 15 minutes less than listed)

@MV Track Stadium 6:00am - 7:30am

Monday 8/17/2009: 45 minutes with surges, core, stretching (6.5 miles)

@MV Track Stadium 6:00am - 7:30am

Tuesday 8/18/2009: 15 min WU, 6 x 1000m, 10 min WD, core, stretching (7 miles)

@MV Track Stadium 6:00am - 7:30am

Wednesday 8/19/2009: 35 minutes @ 7:30 - 8 pace (4.5 miles)

FIRST DAY OF SCHOOL! Practice @MV Track Stadium 2:45pm - 5:00pm

Thurs 8/20/2009: 40 - 50 LT Segment Runs, core, stretching (7.5 miles)

@MV Track Stadium 2:45pm - 5:00pm

Friday 8/21/2009: 35 minutes @ 7:30 - 8 pace (4.5 miles)

PICTURE DAY! 7:15am - 10:15 am @ MV Track Stadium

Saturday 8/22/2009: 75 minutes @ 7:30 pace, 6 Strides (10 miles)

Sunday 8/23/2009: 2 miles or Off (Sundays are always on your own)

TOTAL: 42 miles

Week 10 (First Time Runners do 10 - 15 minutes less than listed)

Monday 8/10/2009: 30 - 40 minutes, core, stretching (4 - 5 miles)

Tuesday 8/11/2009: 50 - 70 minutes, strides, stretching (7 - 9 miles)

FIRST DAY OF OFFICIAL PRACTICE @ Metea Track Stadium 7:15am - 9:30am

Wednesday 8/12/2009: 35 minutes @ 7:30 - 8 pace (4.5 miles)

@MV Track Stadium 7:15am - 9:30am

Thurs 8/13/2009: 40 - 50 minutes at 7:00 pace or faster, core, stretching (6 - 7 miles)

@MV Track Stadium 7:15am - 9:30am

Friday 8/14/2009: 15 - 35 minutes @ 7:30 - 8 pace (2 - 4.5 miles)

@MV Track Stadium 7:15am - 9:30am

Saturday 8/15/2009: 75 minutes @ 7:30 pace, 6 Strides (10 miles)

Sunday 8/16/2009: 2 miles or Off (Sundays are always on your own)

TOTAL: 42 miles

Week 9 (First Time Runners do 10 - 15 minutes less than listed)

Monday 8/3/2009: 30 - 40 minutes, core, stretching (4 - 5 miles)

Tuesday 8/4/2009: 50 - 70 minutes, strides, stretching (7 - 9 miles)

Wednesday 8/5/2009: 15 - 35 minutes @ 7:30 - 8 pace (2 - 4.5 miles)

Thurs 8/6/2009: 40 - 50 minutes at 7:00 pace or faster, core, stretching (6 - 7 miles)

Friday 8/7/2009: 15 - 35 minutes @ 7:30 - 8 pace (2 - 4.5 miles)

Saturday 8/8/2009: 75 minutes @ 7:30 pace, 6 Strides (10 miles)

Sunday 8/9/2009: 2 miles or Off

TOTAL: 42 miles

Week 8 (First Time Runners do 10 - 15 minutes less than listed)

SUMMER CAMP DAY 18

Monday 7/27/2009: 2.5 Mile WU, 6x1000, 1.5 mile WD (7.5 miles)

SUMMER CAMP DAY 19

Tuesday 7/28/2009: 3/4 Mile WU, 50 minutes with 40 second surges every 5 min (7 miles)

Wednesday 7/29/2009: 15 - 35 minutes @ 7:30 - 8 pace (2 - 4.5 miles)

SUMMER CAMP DAY 20

Thurs 7/30/2009: 3/4 mile WU,  2 x 13 minute Lactate Thresh Run, 3/4 mile WD (6.5 miles)

Friday 7/31/2009: 15 - 35 minutes @ 7:30 - 8 pace (2 - 4.5 miles)

SUMMER CAMP DAY 21 @ Indian Plains High School

Saturday 8/1/2009: 75 minutes @ 7:30 pace, 6 Strides (10 miles)

Sunday 8/2/2009: 2 miles or Off

TOTAL: 42 miles

Week 7 (First Time Runners do 10 - 15 minutes less than listed)

SUMMER CAMP DAY 14

Monday 7/20/2009: 2.5 Mile WU, 6x1000, 1.5 mile WD (7.5 miles)

SUMMER CAMP DAY 15

Tuesday 7/21/2009: 3/4 Mile WU, 50 minutes with 40 second surges every 5 min (7 miles)

Wednesday 7/22/2009: 15 - 35 minutes @ 7:30 - 8 pace (2 - 4.5 miles)

SUMMER CAMP DAY 16

Thurs 7/23/2009: 3/4 mile WU,  2 x 12 minute Lactate Thresh Run, 3/4 mile WD (6.5 miles)

Friday 7/24/2009: 15 - 35 minutes @ 7:30 - 8 pace (2 - 4.5 miles)

SUMMER CAMP DAY 17 @ Blackwell Forest Preserve

Saturday 7/11/2009: 70 minutes @ 7:30 pace, 6 Strides (9 miles)

Sunday 7/12/2009: 2 miles or Off

TOTAL: 41 miles

Week 6 (First Time Runners do 10 - 15 minutes less than listed)

SUMMER CAMP DAY 10

Monday 7/13/2009: 3/4 Mile WU, 25 - 40 min run, Plyometrics (5.5 miles)

SUMMER CAMP DAY 11

Tuesday 7/14/2009: 3/4 Mile WU, 40 minutes with 40 second surges every 5 min (6 miles)

Wednesday 7/15/2009: 15 - 35 minutes @ 7:30 - 8 pace (2 - 4.5 miles)

SUMMER CAMP DAY 12

Thurs 7/16/2009: 20min WU,  Mile Time Trial, 1 mile WD Strides, Ultimate Frisbee (4.5 miles)

Friday 7/17/2009: 15 - 35 minutes @ 7:30 - 8 pace (2 - 4.5 miles)

SUMMER CAMP DAY 13 @ Oakhurst Forest Preserve

Saturday 7/18/2009: 65 minutes @ 7:30 pace, 6 Strides (9 miles)

Sunday 7/19/2009: 2 miles or Off

TOTAL: 36 miles

Week 5 (First Time Runners do 10 - 15 minutes less than listed)

SUMMER CAMP DAY 6

Monday 7/6/2009: 1.5 Mile WU, 5x1000, 1 mile WD Strides (5.5 miles)

SUMMER CAMP DAY 7

Tuesday 7/7/2009: 3/4 Mile WU, 40 minutes with 40 second surges every 5 min (6 miles)

Wednesday 7/8/2009: 15 - 35 minutes @ 7:30 - 8 pace (2 - 4.5 miles)

SUMMER CAMP DAY 8

Thursday 7/9/2009: 3/4 mile WU,  2 x 11 minute Lactate Thresh Run, 3/4 mile WD (6.5 miles)

Friday 7/10/2009: 15 - 35 minutes @ 7:30 - 8 pace (2 - 4.5 miles)

SUMMER CAMP DAY 9 @ McDowell Grove

Saturday 7/11/2009: 65 minutes @ 7:30 pace, 6 Strides (9 miles)

Sunday 7/12/2009: 2 miles or Off

TOTAL: 38 miles

Week 4 (First Time Runners do 10 - 15 minutes less than listed)

SUMMER CAMP DAY 3

Monday 6/29/2009: 1.5 Mile WU, 5 x 1000 Meter, 1 mile WD  Strides (5.5 miles)

PM - Strength & Core Conditioning

SUMMER CAMP DAY 4

Tuesday 6/30/2009: 3/4 Mile WU, 40 minutes with 40 second surges every 5 min (6 miles)

PM - Strength & Core Conditioning

Wednesday 7/1/2009: 20 - 30 minutes @ 8:00 pace (2.5 - 4 miles)

SUMMER CAMP DAY 5

Thursday 7/2/2009: 3/4 mile WU,  2 x 10 minute Lactate Thresh Run, 3/4 mile WD (6.5 miles)

PM - Strength & Core Conditioning

Friday 7/3/2009: 20 - 30 minutes @ 8:00 pace (2.5 - 4 miles)

SUMMER CAMP DAY 6

Saturday 7/4/2009: 60 minutes @ 7:30 pace, 6 Strides (8 miles)

Sunday 7/5/2009: 2 miles easy or Off

TOTAL: 36 miles

Week 3 (First Time Runners do 10 - 15 minutes less than listed)

Monday 6/22/2009: 35 minutes @ 7:30 pace (4.75 miles)

Tuesday 6/23/2009: 45 minutes @ 7:30 pace (6.25 miles)

Wednesday 6/24/2009: 30 minutes @ 7:30 pace (4 miles)

SUMMER CAMP DAY 1

Thursday 6/25/2009: 3/4 mile WU, 35 minutes @ 7:30 - 8 pace (5 miles)

Friday 6/26/2009: 25 minutes @ 7:30 pace (3.5 miles)

SUMMER CAMP DAY 2

Saturday 6/27/2009: 60 minutes @ 7:30 pace, 6 Strides (8 miles)

Sunday 6/28/2009: 2 miles easy or Off

TOTAL: 33.5 miles

Week 2 (First Time Runners do 10 - 15 minutes less than listed)

Monday 6/15/2009: 35 minutes @ 7:30 pace (4.75 miles)

Tuesday 6/16/2009: 45 minutes @ 7:30 pace (6.25 miles)

Wednesday 6/17/2009: 30 minutes @ 7:30 pace (4 miles)

Thursday 6/18/2009: 45 minutes with last 20 @ 6:55 pace (6.25 miles)

Friday 6/19/2009: 30 minutes @ 7:30 pace (4 miles)

Saturday 6/20/2009: 55 minutes @ 7:30 pace (7.5 miles)

Sunday 6/21/2009: 2 miles easy or Off

TOTAL: 35 miles

Week 1 (First Time Runners do 10 - 15 minutes less than listed)

Monday 6/8/2009: 30 minutes @ 7:30 pace (4 miles)

Tuesday 6/9/2009: 40 minutes @ 7:30 pace (5.5 miles)

Wednesday 6/10/2009: 30 minutes @ 7:30 pace (4 miles)

Thursday 6/11/2009: 40 minutes with middle 20 @ 6:55 pace (5.5 miles)

Friday 6/12/2009: 30 minutes @ 7:30 pace (4 miles)

Saturday 6/13/2009: 50 minutes @ 7:30 pace (7 miles)

Sunday 6/14/2009: 2 miles easy or Off

TOTAL: 32 miles