t.g.i.f.

For Friday, Apr 6

on your own, preferably in morning:

EASY distance run
women= 5 miles
mmd= 6 miles
men's distance= 8 miles (6 miles if racing)


for the weekend:
women= 14-16 miles
mmd= 16-18 miles
men's distance= 18 miles

tempo thursday

For Thursday, Apr 5

REMINDER - 8:00am strength-training at Wardlaw + 3-4 miles light running

all:
1. mobility- hip crossover, scorpion
2. dynamic foot drills
3. 2 mile wu + 3 x 60m starts
4. 3 x 1600m @ assigned AT pace, r= 1'
5. 2 mile cd + handwalk w/ downward dog
(men's distance= 3 mile wu + 4 mile cd)

***NO FASTER THAN ASSIGNED PACE!***

wednesday convalescence

For Wednesday, Apr 4

all:
1. mobility- leg swings
2. 5' abs + hurdle walk-overs
3. foot drills w/ ankling
4. EASY distance run
women= 5 miles / mmd= 7 miles / men's distance= 9-11 miles
5. 4 x 250m, r= 150j; "light & fluid"
6. barefoot walking on grass, 3 laps

tuesday take-out

For Tuesday, Apr 3

NOTE PRACTICE TIMES:
women @ 2:15pm / men @ 3:30pm

1. mobility- hip crossover, scorpion
2. dynamic foot drills
3. 2 mile wu + 4 x 30m bound to 30m sprint
4. workout

a. 400 + 200 + 300 or 500 + 200 + allout 350; r= 5', 3', 5', 10'

b. 5 x 1600m, r= 3' (#1 @ AT pace, #2-5 @ 5k pace)

c. 3200m + 2 miles light running + 2 x 1600m, r= 3'

5. 2 miles cd
6. yoga stretching
7. NUTRITION FOR RECOVERY

monday matters

For Monday, Apr 2

Reminder: 6:45am/8:30am - strength-training + 3-4 miles light running

all:
1. mobility- iron cross, scorpion
2. foot drills, arm action
3. quality distance run
women= 4-5 miles
mmd= 6 miles
men's distance= 8-10 miles
4. 4 x 120m ins & outs
(3kSC - light hurdle drills)
5. leg swings + inverted hamstring