for Thursday, Sep 27

6:45AM - strength & conditioning in Wardlaw
+ 20-30' light running

3:30PM - at track
1. warm-up circuit
2. 1 mile wu
3. tempo run at 80% effort
w= 3 mile / men= 4 mile
4. 1 mile light running
5. 1200+800+400 @ 5k pace on track w/ equal jog recovery
6. 1 mile cd + static stretching, calves + hamstrings

w800:
stadium workout at 2:00PM
+ 20' light running

m800:
stadium workout at 3:20PM
+ 20-30' light running

for Tuesday, Sep 25

1. warm-up circuit
2. 1 mile wu to park lake loop
3. tempo run @ 80% effort
w= 7 miles / m= 10 miles
4. 1 mile cd
5. leg swings
***8:00PM - team pictures at track; bring designated attire & running shoes

m+w800:
6:15PM - meet at track to wu
7:00Pm - 3000m time trial (or 2000m)
***team pictures to follow :)

for Monday, Sep 24

6:45AM - strength & conditioning in Wardlaw
+ 20-30' light running

3:30PM - meet on track
1. mobility- hip crossover, scorpion
2. foot drills
3. aerobic running
w= 45' / m= 60' / m800= 30' / w800= 20'
4. 6 x 120m ins & outs on grass
5. static stretching, calves + hamstrings