for Sat-Sun, Dec 1-2

those not competing this weekend:

Saturday
long aerobic conditioning, w= 10 miles / m= 13 miles


for all:

Sunday
aerobic recovery, w= 5-6 miles / m= 8-10 miles

for Friday, Nov 30

***NOTE PRACTICE TIME***

6:00AM - meet in coliseum
1. stretching - hamstrings
2. warm-up circuit
3. 2 mile wu + light strides
4. workout
those traveling to meet:
4 sets of (200j, 200 good swing, 100j, 100 fresh swing, 100j, 100 good swing)
those not traveling to meet:
w= 6k hard run / m= 4 mile hard run
+ 4-6 x 200 good swing, r= 200j
5. 2 mile cd
6. static stretching

for Thursday, Nov 29

6:45AM - strength & conditioning at Wardlaw
+ 3-4 miles light running

3:30PM - at track

1. stretching - quads
2. warm-up circuit
3. aerobic recovery - easy running
w= 4-6 miles / m= 7-10 miles
4. static stretching

for Wednesday, Nov 28

1. warm-up circuit
2. 2 mile wu to park
3. workout
m+wdist= fartlek: 5', 4', 3', 2', 1' @ 85%; r= equal time @ 65%
m+w800= short hill repeats, w= 10, 6, 4 / m= 12, 8, 4
4. 2 mile cd

for Tuesday, Nov 27

1. warm-up circuit
2. aerobic recovery
w-dist= 5-6 miles / m-dist= 8-10 miles / wmd= 4-5 miles / mmd= 6-8 miles
3. 3 x 200 'light & fluid'
4. posterior tibialis work + static stretching

for Monday, Nov 26

6:45AM - strength & conditioning at Wardlaw
+ 3-4 miles light running

3:30PM - at track

1. warm-up circuit
2. workout
m+w mid-distance = 300's on track at vVO2max, r= equal time recovery
m+w distance = steady distance run + strides, w= 5-6 miles / m= 8 miles
3. static stretching