The high school section of Running Times is usually devoted to the running accomplishments of teenagers. But exceptions can be made. Davis High School in Kaysville, Utah, is one of the best high school track and cross country programs in the nation—and it’s a program that’s 100 years old. (To commemorate the centennial, the team made throwback uniforms.)

At NXN in December, the Davis girls stood on the podium with a third-place finish, and the boys took 17th. They were one of only four schools that sent both a boys and girls squad.

This spring, the team is off to a hot start. They sent 20 athletes to the Arcadia Invitational last week, where Coach Corbin Talley says, “nearly every one of them ran a big PR in one or two of their events.”

Now, the team is prepping for the Davis Invitational on April 26. Before then, they’ll train and race like they typically do, with a dual meet on Wednesday and an invitational over the weekend.

Talley sent along the Davis training plan for the week of April 14–20. Be sure to check out the team’s blog for more:

Monday: Workout Day
The 1600m and 3200m runners fit in work at race and goal race pace. This was the workout: 1.5-mile warm up, 3 sets of 800m, 400m with 1:30 rest between the 800m and 400m and 3:30 rest after each set, 1.5-mile cool down. “The 800 is at 2-mile pace and the 400 is 2 to 4 seconds faster than mile pace,” Talley says. The team’s top girls ran the following workout: 800 (2:48), 400 (75); 800 (2:45), 400 (75); 800 (2:42), 400 (72).

Following the workout, the team did 10–12 minutes of core exercises and lunges.

Tuesday: Easy Day and Strides
The team gets in 40 to 45 minutes of running for about 6 miles on Tuesday. Then, they add 6 x 100m strides at about 80 to 90 percent on a turf field. Practice is followed up with core work exercises and stretching.

Wednesday: Dual Meet With Rivals
Davis is taking on their regional rival, Syracuse. Most of the distance runners are choosing one event plus the 4 x 400m. “We typically try to organize 10 or more 4 x 400 teams for both the boys and the girls,” Talley says. “The athletes who are going to run in the invitational on Friday will use their race as a tune-up for the Woods Cross Invite. The athletes who are not qualified for Friday will go after a new PR.”

Thursday: Easy Day
Similar to Tuesday, but Talley says that the pace is a “light recovery” for the 5 miles.

Friday: Woods Cross Invitational
Most distance runners will double with the 1600m and 800m or the 800m and 4 x 800m unless they’re racing the 3200m, in which case that will be it. 

Saturday: Long run
Most of the athletes will go between 7-10 miles. “The pace will be determined by feel,” Talley says. “If some of them are beat up from the past two weeks, they might go a little lighter, but if they feel good, they will keep the pace pretty strong.”

Sunday: Off Day
There’s no practice on Sunday and most runners will take the day off.  The plan is to be rested and ready for the Davis Invitational on April 26.