Sorry, I hadn't heard of Granton before, and being from the Milwaukee area, I just assumed it was Grafton. Here's a rough outline of a typical week for us in CC. Monday - long day (50-60 min.) Tuesday - 40 min. or so, situps or pushups afterwards Wednesday - workout - 800 or 1000m repeats at race pace Thursday - recovery - 30-40 min. easy, situps or pushups afterwards Friday - recovery / pre-race - 20-30 minutes easy Saturday - race Sunday - off Obviously, things change if you have a meet during the week, and workouts get scaled back a bit as you get into October and the championship part of the season (conference and sectional/state meets), but this is a pretty good template. You can mix things up too...sometimes instead of just running, we'd run two miles to a park and play ultimate frisbee there for awhile, that gives you a pretty good workout. A few times, we put people in groups of 4, got disposable cameras, and gave everybody a list of 10 random objects they had to get a picture of sometime on their run, like a picture scavenger hunt. Sometimes we'd go on real scavenger hunts, although that was usually on our own, and not necessarily with the coach's knowledge. http://forum.brewerfan.net/images/smilies/smile.gif Little things like that help break up the routing sometimes and are fun. Anyway, good luck! If you get a chance, let me/us know how you're doing.