| Fall Interval/Hill Progression 2007 | ||||||||||
| Wk | Mon | Tue | Wed | Thur | Fri | Sat | Sun | BLK | Miles | % VO2 |
| 1 | off | base work + drills/sprnts | milers V=4x1, M=3x1, fr=2x1 | base work, med dist | long zone v=6, others = 4-5 | base work, long trail run...hills! | Off | 4 | 51 | 85 |
| 2 | Intervals Heartwell V=8x800 | base work + drills/sprnts | Drop off run! Pool Party @ Coaches! | AT 3x2 or Zig Zag Fartlek! | base work + drills/sprnts | Bun Run! | 4 | 51 | 85 | |
| 3 | Labor Day Whittier Hill Run | base work + drills/sprnts | Intervals Heartwell V=16x400 | 1st After School Run @ Poly! | Var AM, others p. 7 Premeet | LB Invites! | 4 | 50 | 85 | |
| 4 | SH Repeats + ?? min.(=12) | Bixby "Drills" (8) | 3x1 + 4x400 @ MLK (8.5) | Beach (6) Strides w/in run | Pre-meet (5) | Woodbridge Invites (7) | 5 | 46 | 88 | |
| 5 | SH Repeats + ?? min.(=12) &/or AT | Beach "D&S" (8) | 6x800 + 4x400(MLK) (8) | Beach Strides (7) | Pre-meet (5) | Dana Hills Invites (7) | 5 | 46 | 88 | |
| 6 | 16 x 400 (8) MLK | Pre-meet PM (5) | ML#1 ED(7) | Beach (8) "D/Strides" | Beach (8) | Whittier Hills (Long Run) (12) | 5 | 46 | 88 | |
| 7 | 3x1 @ MLK (7) | Bixby "Drills" (8) | SH Repeats + ?? min.(=10) &/or AT | Pre-meet (5) | Dos Pueblos (7) | Santa Maria (Long Hill Run) (12) | 6 | 46 | 91 | |
| 8 | 4x800 4x400 (MLK) (7) | Pre-meet (5) | ML#2 El Dorado (7) | Beach (8) "D/Strides" | Bixby "Strides" (7) | Mt. SAC Prac. 70 min. (9) or Var 3x1 | 6 | 42 | 91 | |
| 9 | Long Run Beach Bluff Penn to 62nd (12) or SH | Beach "D&S" (6) 8x60 | 12 x 400 (8) MLK | Strides w/in run (6) | Premeet AM (5) | Mt. SAC Invites (7) | 6 | 44 | 91 | |
| 10 | SH Repeats + ?? min.(=10) | Beach "D&S" (6) 8x60 | 2x1 @ MLK (6) | Beach "D&S" (6) 8x60 | ML Course Preview (6) (Fartlek) Heartwell | *Whittier Hills (Long Run)(70 min)(9) | 7 | 41 | 92 | |
| 11 | 1x1 (5.5) (1 mile) | Drills & Strides (6) | Premeet (4) | League Finals (7) | Strides AM(5.5) | San Pedro Long Run (8) | 7 | 35 | 94 | |
| 12 | Drills (6) | 2x800 (1miles) (5) | Strides (5) | 4x200 at RP (4) | Premeet PM (3) Vets Day! | CIF Prelims (5) | 7 | 27 | 94 | |
| 13 | Drills & Sprints (6) | 1x1 or 2x800 (1miles) (6) | Drills & Strides (5) | Strides (4) | Premeet AM (3) | CIF Finals (5) | 7 | 25 | 94 | |
| 14 | State | |||||||||