for Wednesday, Mar 12

1. warm-up circuit
2. 1.5-2 mile wu + 3 x starts (60/90/120)
3. workout

800-1500:
600+400, r= 3' / R= 10' / 6-8 x 200 'light & fluid'

3000SC:
800+1200+600+400 w/ hurdles, r= 1'30", 2', 1'30" (+ 200's)

m+w5000:
3 x 1600 @ 3k pace, r= 800j

4. 1.5-2 mile cd
5. foot drills in sand, plantar rolling, stretching

(cross-train: 10 x 2' hard, r= 1')