for Wednesday, Aug 27

1. warm-up circuit

2. 1-2 mile wu to park lake loop + strides

3. women: 6 miles (3 x mile @ 10k pace + mile @ 10k pace + 1')
men: 8 miles (4 x mile @ 10k pace + mile @ 10k pace + 1')
some men & women: 3-4 x mile @ tempo pace, r= 1'

4. easy cd for mileage target

5. barefoot walking, 3 laps on grass + stretching


*note: paces will be assigned, but 10k pace can be approximated as 30" slower than mile pace run last week on Thursday evening.

*looking ahead: strength & conditioning is scheduled for Thursday morning at track at 6:45 AM.