wednesday & on

For Wednesday, Apr 18

those traveling:
20' light run on own or OFF

those not traveling:
women - 3 miles
men - 8 miles


For Thu-Sun (those not traveling)

women:
easy running

men:
Thu - 8 miles
Fri - fartlek of 5', 4', 3', 2', 1' hard efforts with equal recovery
weekend running - 20 miles

2 fresh tuesday

For Tuesday, Apr 17

1. mobility- leg swings + inverted hamstring
2. dynamic foot drills
3. 2 mile wu + 3 x 40m starts
4. workout

women + mmd:
8 x 300, r= 300j

men's distance:
those racing Thu - 4 x 300
those not traveling - 1 x 3200m

5. 2 mile cd
6. handwalk w/ downward dog + barefoot walking, 2 laps

monday for maryland

For Monday, Apr 16

REMINDER: NO STRENGTH-TRAINING THIS WEEK

all:
1. mobility- hip crossover, scorpion, handwalk w/ downward dog
2. foot drills
3. quality distance run
w= 4 miles
mmd= 5 miles
men's distance= 6 miles
4. 4 x 120m ins & outs
5. yoga stretching