***9:30AM - at track, or coliseum if rain***
1. warm-up circuit
2. 1.5-2 mile wu + baton exchanges
3. workout
w800/m+wmd / 3000SC:
4 x 10 x 100, r= ~15", R= 3' on grass or turf
(3kSC - sets 1 & 3 w/ 1 hurdle and 1 barrier wj)
mld: aerobic conditioning
12 miles
4. 1.5-2 mile cd + cd exercises
(cross-training: 2 x 8 x 40" hard, 20" easy)
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1 comment:
4 X 10 X 100 @ apx. 17 sec set 1 & 3, 2 hurdles per 100
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