1. warm-up cicuit
2. 1-2 mile wu to park lake loop + strides
3. moderate threshold run
women= 5-6 miles @ LT + ~30"
men= 8 miles @ LT + ~30" (men racing TN will run 6 miles)
***LT pace is what you ran your miles in at the river last Friday***
***HIT YOUR TIMES - NO FASTER***
m+w800: 4 x mile @ LT, r= 1'
4. easy cd according to mileage target
5. static stretching + roll plantar fascia
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