for Friday, Oct 5

3:30PM - at track (m+w800 @ 7:00AM)

1. warm-up circuit
2. 2 miles wu to park ballfield loop
3. workout
w= 4 x 1600 @ 5k pace, r= 4'
m= 4 x 2400 @ 8k pace, r= 5'
4. 2 mile cd
5. static stretching, calves + hamstrings

7:00AM - m+w800 at track
1. warm-up circuit
2. 1-1.5 mile wu
3. workout
3 circuits of the following (jog 800m between sets)
80m bound for height
10 x squat jumps
150m fast run
150m jog
80m bound for distance
10 x squat jumps
150m fast run
150m jog
4. 1-1.5 mile cd
5. static stretching, calves + hamstrings

for Thursday, Oct 4

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

3:30PM - at track
1. mobility- iron cross, scorpion
2. foot drills
3. aerobic running
w= 60' / m= 75'
(total time includes - run to park, 7 x long hill, steady running at 75-80% around lake loop, run to campus, 3 x 200m 'light & fluid')
4. yoga stretching, downward dog & revolved triangle

m&w800:
reps on short hill at park

for Wednesday, Oct 3

OFF - no scheduled practice
*optional, though recommended, easy aerobic running on own
w= 45' / m= 60' / m800= 45' / w800= 30'

for Tuesday, Oct 2

1. warm-up circuit
2. 2 mile wu + strides
3. lactate threshold (LT) work on park lake loop
w= 2 x 15' (1st @ LT+10" / 2nd @ LT)
m= 2 x 3 mi. (1st @ LT+10" / 2nd @ LT)
4. 2 mile cd + leg swings

(LT defined as time for 3 mile on track + ~30")

m800 - in stadium at 3:20PM + 20-30' light running
w800 - in stadium at 2:00PM + 20' light running

for Monday, Oct 1

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 runningw= 60' / m= 75'
4. 6 x 120m ins & outs on grass
5. static stretching, calves + hamstrings

m+w800:
350's @ 2k pace w' equal time recovery
(goal # for w= 12 / m= 16)