| 4/8/2017 | 4/10/2017 | 4/11/2017 | 4/12/2017 | 4/13/2017 | 4/14/2017 | 4/15/2017 | |
| Location and TIME | Towpath 8:30 am | HSS @ 7:30 AM | HSS @ 8:30 AM | HSS @ 8:30 AM | HSS @ 8:30 AM | HSS @ 8:30 AM | Towpath 8:30 am. |
| LD Dudes | 10:00 warm-up, 10 mile time trial, 10:00 cooldown. | 15:00 warmup, 8x 800m (10:00c) alternating between 3200m and 1600m goal pace, cooldown and heavy squats. | 9 miles on grass | Meet at HSS @ 11:00 am, be at HSS by 9:30 am | 9 miles on grass | 15:00 up, SDS(8) 1000m , 4 x 800m @ MGP (10:00 c) followed by 8 x 75m 2 laps down | 10 miles steady followed by 2 x 1 mile kickers at 5:30 followed by 20 x 100m |
| LD Gals | 10:00 warm-up, 10 mile time trial, 10:00 cooldown. | 15:00 warmup to LCP, 7x 800m (11 :00c) alternating between 3200m and 1600m goal pace | 8 miles on grass | Meet at HSS @ 11:00 am, be at HSS by 9:30 am | 8 miles on grass | 15:00 up, SDS(8) 1000m , 3 x 800m @ MGP (10:00 c) followed by 8 x 75m 2 laps down | 9 miles steady followed by 2 x mile at 6:15 followed by 18 x 100m |
| Developmental A | 10:00 warm-up, 10 mile time trial, 10:00 cooldown. | 15:00 warmup to LCP, 7x 800m (11 :00c) 2 laps down. | 9 miles on grass | Meet or workout of 3 x 1100m at goal 3200m pace (12:00 c) followed by 8 x 200m. | 9 miles on grass | 15:00 up, SDS (8) followed by 3 x 1200m @ 3200m Goal pace (7:00 rest between each) followed by 8 x 75m with over unders. 2 laps down. | 10 miles steady followed by 2 x 1 mile kickers at 6:00 followed by 20 x 100m |
| Developmental B | 10:00 warm-up, 9 mile time trial, 10:00 cooldown. | 15:00 warmup to LCP, 7x 800m (11 :00c) alternating between 3200m and 1600m goal pace | 7 miles on grass | Meet or workout of 3 x 1100m at goal 3200m pace (12:00 c) followed by 8 x 200m. | 7 miles on grass | 15:00 up, SDS (8) followed by 3 x 1200m @ 3200m Goal pace (7:00 rest between each) followed by 8 x 75m with over unders. 2 laps down. | 10 miles followed by 20 x 100m |
| Strength | BIG 16 OYO | BIG 17 and Heavy Squats and ab work | BIG 17’s!!!!! | Meet or workout followed by heavy squat, heavy abs, and BIG 17 | BIG 17’s!!!!! | BIG 17’s and Heavy Squats | BIG 17’s OYO |
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