Groups 1 & 2:

Run 1.5 miles fartlek.  Strengthening exercises:  2 sets of 10 burpees, 1 set of 10 one-legged squats on each leg, 10-20 sit-ups (OR Cari's core exercises--see video).  2 sets of standing long jumps, with second set at max effort.  Stretch.

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Groups 3 & 4:

Run 2-3 miles fartlek.  Strengthening exercises:  2 sets of 10 burpees, 1 set of 10 one-legged squats on each leg, 10-20 sit-ups (OR Cari's core exercises--see video).  2 sets of standing long jumps, with second set at max effort.  Stretch.

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Group 3 & 4 distance runners:

Run 3-4 miles fartlek.  Strengthening exercises:  2 sets of 10 burpees, 1 set of 10 one-legged squats on each leg, 10-20 sit-ups (OR Cari's core exercises--see video).  2 sets of standing long jumps, with second set at max effort.  Stretch.