Monday

Group 1 - 9 miles (fartleks 30 on / 30 off)
Group 2 - 8 miles (fartleks 30 on / 30 off)
Group 3 - 8 miles (fartleks 30 on / 30 off)
Group 4 - 6 miles (fartleks 30 on / 30 off)

Tuesday

Group 1 - 15 miles (last mile at CAL 8x100 strides)
Group 2 - 13 miles (last mile at CAL 8x100 strides)
Group 3 - 12 miles (last mile at CAL 8x100 strides)
Group 4 - 7-10 miles (last mile at CAL 8x100 strides)

Wednesday

Group 1 - 10 miles
PM - 6 miles
Group 2 - 9 miles
Group 3 - 8 miles
Group 4 - 7 miles

Thursday

Group 1 - 9 miles
Group 2 - 8 miles
Group 3 - 8 miles
Group 4 - 6 miles

Friday

Group 1 - 9 miles
PM - 6 miles
Group 2 - 8 miles
Group 3 - 7 miles
Group 4 - 6 miles

Saturday

Group 1 - 10 miles
Group 2 - 8 miles
Group 3 - 9 miles
Group 4 - 6-7 miles

Total Miles

Group 1 - 80
Group 2 - 54
Group 3 - 52
Group 4 - 38-42