• Monday 400m Intervals – Choose one location and time
    • 6:45 – 7:55 Lester Park Golf Course
    • 3:45 East High School Baseball field
  • Tuesday – Long run, moderate pace 3:45 at East High School
  • Wednesday – Long run, moderate pace. Plyometrics choose a time
    • 6:45 AM
    • 3:45 PM
  • Thursday – Moderate run with 3 or 4 x four minute tempo pickups during the run. with strength 3:45 at East High School
  • Friday Pre-Race run Choose a time
    • 7:00 AM
    • 3:45 PM
  • Saturday Milaca Megameet – Starts at 10AM BUS LEAVES AT 6:30 AM