for Friday, Jan 18

3:30PM - at track

Clemson group:
1. warm-up circuit
2. 3-6 miles easy running +
2 x 800m varied-paced runs
(200j+200gs+100j+100fs+100j+100gs)
3. leg swings + static stretching

Others:
1. warm-up circuit
2. 2 mile wu + 3 x 40m bounding + 3 x starts
3. 6 x 600m @ mile pace, r= 4' (on track)
(3000SC: 800+1200+600+400 w/hurdles, r= 1.5'/2'/1.5')
4. 2 mile cd
5. leg swings + static stretching

mld: 8 miles easy + 4 x 200m 'light & fluid