for Friday, Sep 21

NOTE PRACTICE TIME - 6:00AM on track

1. warm-up circuit
2. 2 mile wu + 3 x 40m starts
3. 3 mile controlled run
(w= ~12:00 at 3200, strong to finish)
(m= ~10:00 at 3200, strong to finish)
4. 15-20' of light running
5. w= 1 x 1600 at below 5k pace / m= 2 x 1600 at below 5k pace, r= 3'
6. 2 mile cd + yoga stretching

m+w800:
300's at 2k pace w/ equal time recovery
(goal # of 300's = ~12 for women, ~16 for men)