(optional light running in morning of 20')
1. warm-up circuit
2. aerobic recovery running
w= 45' / m= 60'
3. 4 x 250m 'light & fluid'
4. static stretching, hamstrings + calves
m+w800:
400's on track at 2k pace w/ equal time recovery
w= 92' / m= 72'
(goal # for w= 12 / m= 16)
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