*no strength & conditioning in AM, optional 2-4 miles easy running*
3:30PM - at track
1. warm-up circuit + hurdle mobility
2. workout
aerobic recovery for 4x400, SMR, DMR, 4x800, and w3000m Penn Relays group
w800= 3 miles / m800= 5 miles / wmd= 5 miles /
mmd= 7 miles
anaerobic sharpeners for w3000SC, m+w5000 Penn Relays group + all others
2000m of 50m ins & outs
3. foot drills in sand, plantar rolling, stretching
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