***in AM on own***
medium long aerobic recovery
w800= 5 miles / m800= 6 miles /
wmd= 6-8 miles / mmd= 8-10 miles / mld= 10-12 miles
3:30PM - at track
1. warm-up circuit
2. 1 mile wu
3. 6-8 x 80m relaxed sprints, r= 120w
4. 1 mile cd
5. foot drills in sand, plantar rolling, stretching
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