Phase I :  For the first 3 weeks we will be focusing on increasing strength and endurance. Our workouts will be comprised of: easy runs (conversational pace), Lactate Threshold transition runs (cruise miles, tempo runs, fartleks, pick-ups, paced runs, hills), steady state runs (about 30 sec/mile faster than EZ runs), light speed work (repeats at current mile race pace--very controlled with short rest). We will continue to lift with coach Pat.

Phase II : For the 2nd 3 weeks we will be doing a lot of the same workouts as phase I but LT runs and speed days will be faster. Steady state runs will be cut out if there is a meet that week. We will be "training through" the meets during this time, using races as workouts and not necessarily running "your" event. Still lifting with coach Pat.

Phase III: For the 3rd 3 weeks we will be adding more intervals and increasing speed on speed days. The rest will be longer. By this phase we will have switched from strength and endurance to strength and speed. We may take out one of the lifting days and we will cut out hills.

Phase IV: This phase is at the end of the season (Leagues, Districts, Regionals, State). We will be taking out a distance day and replacing it with a recovery day. The repeats and intervals will get faster with full recovery. No lifting.