for the weekend

Saturday, Dec 8

long aerobic conditioning
w= 10 miles
m= 13 miles
w800= 6 miles
m800= 10 miles
+ static stretching

Sunday, Dec 9
aerobic recovery
w= 4-5 miles
m= 6-8 miles
+ leg swings

for Friday, Dec 7

1. stretching - hamstring
2. warm-up circuit
3. aerobic conditioning
w= 4-5 miles / m= 6-8 miles
+ technique runs on grass
m+w800= 5 x 400, r= 5'
4. static stretching

for Thursday, Dec 6

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

3:30PM - at track
1. stretching - calves/achilles
2. warm-up circuit
3. 2 miles wu + 2 x 70m starts
4. hard run on track
w= 6k / m= 4 miles / m+w800= 2k
5. 2 miles cd + yoga stretching

for Wednesday, Dec 5

1. stretching - calves/achilles
2. warm-up circuit
3. aerobic recovery
w= 6-7 miles / m= 8-10 miles / m800= 7 miles / w= 4 miles
4. 3 x 200m 'light & fluid'
5. static stretching

for Tuesday, Dec 4

1. stretching - quads/psoas
2. warm-up circuit
3. 2 mile wu to park + 3 x 40m starts
4. 300's on ballfield loop @ vVO2max, r= equal time recovery
(vVO2max= velocity at VO2max, estimated at 2-3k pace)
(# of 300's? Until pace becomes significantly difficult)
5. 2 mile cd + standing calf raise, 3x15 each leg

for Monday, Dec 3

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

3:30PM - at track
1. stretching - hamstrings
2. warm-up circuit including 2 laps jog on track
3. quality steady distance run
w= 5-6 miles / m= 8-10 miles / m800= 6 miles / w800= 3-4 miles
4. 4 x 120m ins & outs
5. 2 laps jog on grass + static stretching