Monday--5 miles then 10 sets of run up the hill, do 15 push ups, run down the hill, do 25 crunches. The hill is about 75 yards long and in the grass.
Tuesday-- XC course time trail to deside who is varsity. I took it easy in 18:06. Then we did a lot of core workout stuff.
Wednesday-- 6.1 miles on the hillest road around here. Then a bunch of core.
Thursday-- 1/2 mile warm up. 8 400's on xc course. Then the varsity guys did 4 more 400's on the track. The ones on the track are pace work and should be easy.
Firday-- We did a team building thing and no running. But I did 1 1/2 miles later on my own.
Saturday-- Road race in 16:50
Sunday-- Rest
wbu??