women + m3000SC + mld:
1. warm-up circuit w/ hurdle mobility
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. 8 x 400 @ 1500GP - 2", r= 400j (~3')
4. 1.5-2 mile cd + cd exercises
m800: off
mmd:
1. warm-up circuit w/ hurdle mobility
2. aerobic conditioning, 6-8 miles
3. 6 x 100 strides
4. cd exercises
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