1. warm-up circuit
2. 2 mile wu + strides
3. lactate threshold (LT) work on park lake loop
w= 2 x 15' (1st @ LT+10" / 2nd @ LT)
m= 2 x 3 mi. (1st @ LT+10" / 2nd @ LT)
4. 2 mile cd + leg swings
(LT defined as time for 3 mile on track + ~30")
m800 - in stadium at 3:20PM + 20-30' light running
w800 - in stadium at 2:00PM + 20' light running
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