1. warm-up circuit
2. aerobic recovery
w800= 5 miles / wmd= 6 miles / m800= 7 miles /
mmd= 8 miles / mld= 8-10 miles
(w800: 2 mile wu + 6-8 x 80m sprints, r= 3')
3. 2 x 300 + 2 x 200 'light & fluid'
4. cool-down exercises - foot drills, toe walk, plantar rolling
(cross-training: 4 x 1000m row, r= 4')
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