WEEKLY RUNNING SCHEDULE
WEEK 1-(Aug. 25-29) 1x800, 2x400 / 6x400
WEEK 2-(Sept. 2-5) 2x800, 3x400
WEEK 3-(Sept. 8-12) 8x300, TEST MILE RUN
WEEK 4-(Sept. 15-19) 4x200, 8x110, 6x40
WEEK 5-(Sept. 22-26) 4x200, 8x110, 8x40
WEEK 6-(Sept. 29-Oct. 3) TEST MILE RUN
WEEK 7-(Oct. 6-10) 4x200, 8x110, 10x40
WEEK 8-(Oct. 14-17) 2x200, 10x110, 10x40
WEEK 9-(Oct. 20-24) TEST MILE RUN
WEEK 10-(Oct. 27-31) 2x200, 10x110, 12x40
WEEK 11-(Nov. 3-7) 1x800, 2x400, / 6x400
WEEK 12-(Nov. 10-14) TEST MILE RUN
WEEK 13-(Nov. 17-21) 4x200, 8x110, 8x40
WEEK 14-(Nov. 24-26) 4x200, 8x110, 10x40
WEEK 15-(Dec. 1-5) TEST MILE RUN
WEEK 16-(Dec. 8-12) 2x200, 10x110, 12x40
WEEK 17-(Dec. 15-18) 2x200, 12x110, 12x40
WEEK 18-(Jan. 5-9) TEST MILE RUN

WEEK 19-(Jan. 12-16) FINALS

WEEKLY LIFTING SCHEDULE
WEEK 1-(Aug. 25-29) Technique
WEEK 2-(Sept. 2-5) 70% x 5x5
WEEK 3-(Sept. 8-12) 75% x 5x5
WEEK 4-(Sept. 15-19) 80% x 4x5
WEEK 5-(Sept. 22-26) 85% x 4x4
WEEK 6-(Sept. 29-Oct. 3) 90% x 3x3
WEEK 7-(Oct. 6-10) 95% x 3x2
WEEK 8-(Oct. 14-17) MAX
WEEK 9-(Oct. 20-24) 70% x 5x8
WEEK 10-(Oct. 27-31) 75% x 5x6
WEEK 11-(Nov. 3-7) 80% x 4x5
WEEK 12-(Nov. 10-14) 50% x 5x10
WEEK 13-(Nov. 17-21) 85% x 4x3
WEEK 14-(Nov. 24-26) 90% x 3x3
WEEK 15-(Dec. 1-5) 95% x 3x2 
WEEK 16 & 17(Dec. 8-18) MAX
WEEK 18-(Jan. 5-9) Max Make-up

WEEK 19-(Jan. 12-16) FINALS