***8:00PM - at track***
1. warm-up circuit
2. 2 miles wu
3. 3 x starts on grass (40m, 60m, 80m)
4. 2400m TT
5. 4 x light strides on grass + 4 x 30m bounding
6. 1.5-2.5 miles cd
7. hip strengthening routine
(you should plan on 5-6 miles for total; you can add a supplemental run in morning to reach daily mileage target)
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