for Tuesday, Apr 22

***m3000SC - be warmed-up and ready to go at 3:30PM***

1. warm-up circuit
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout

*for 4x400, SMR, DMR, 4x800, and w3000m Penn Relays group + all others:
1 x 300 + 250 + 200 + 150, r= 6', 5', 4'
OR
8 x 400 @ 1500GP, r= 400j
OR
1200SC + 2 miles steady + 1200SC + 1 x 200, r= 400j, 400j, 800j

*for w3000SC, m+w5000 Penn Relays group:
3-5 miles easy running + light strides

4. 1.5-2 mile cd + hip circuit