for Friday, Jan 4

***NOTE TIMES***

On your own, run 3-4 miles of light running before below meeting.
9:30AM - Mandatory Compliance Meeting in basketball coliseum

1:30PM - meet in coliseum (please try to have your own watch)

1. warm-up circuit
2. 2 miles wu to park + light strides
3. on ballfield cinder loop at park (spikes are recommended, I will transport)

800-3000m group:
1 x one loop + 3 x 3/4 loop + 5 x 1/2 loop + 7 x 1/4 loop, r= equal time; effort= 3k-5k

800m group:
2 x 3/4 loop + 4 x 1/2 loop + 6 x 1/4 loop, r= equal time; effort= 3k

5000-10,000 group:
10 miles aerobic running if workout completed on Thursday, above workout if not.

4. 2 mile cd to coliseum + static stretching

NOTE: we will meet for practice on Saturday, time to be announced.