for Wednesday, Oct 24

1. warm-up circuit
2. 2 mile wu
3. 8-10 x 300, r= 300j
4. 1-2 mile cd
5. static stretching

m800: w/ group
w800: w/ 400 group
those not traveling: 30-45' light run

for Tuesday, Oct 23

1. warm-up circuit
2. aerobic recovery
w= 30-45' / m= 45-60' / w800= 30-45' / m800= 45'
3. 3 x 200m 'light & fluid'
4. static stretching; calves, hamstrings, quads

for Monday, Oct 22

Reminder - no strength & conditioning this week
***optional 20-30' light running on own

3:30PM - at track
1. warm-up circuit
2. 2 mile wu to park ballfield loop
3. workout - bring spikes, I will transport to park
w= 3 x 1500, r= 5'
m= 6 x 1500, r= 3'
4. 2 mile cd
5. static stretching

m+w800:
at park ballfield loop w/ xc group
w= 2 x 1500, r= 5'
m= 3 x 1500, r= 3'