7:30AM - meet at locker room area
1. warm-up circuit
2. wu to park (w= 2 miles / m= 1 mile)
3. workout
women:
1600m on ballfield loop @ 5k pace, r= 2.5'
+ 3 miles tempo run on lake loop @ 5k pace + 35", r= 2.5'
+ 1600m on ball field loop @ 5k pace
men:
9 mile run w/ 2 mile cut-downs
from 10k pace + 1' to 10k pace for last mile
4. 1 mile cd
5. yoga stretching
m800 - aerobic running, 45'
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