1. warm-up circuit
2. 1-2 mile wu + 3 x bounding + 3 x starts
3. workout
m+w800 (+JS): 400+200+300+200+500, r= 6', 4', 6', 10' + 3x200 fresh swing
m+wmd: 20' fartlek on cinder loop
mld: 8 mile run on lake loop alternating 1 mile @ 10k pace, 1 mile @ 10k+1' pace
4. 1-2 mile cd
5. static stretching, calves + hamstrings
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