for Wednesday, Sep 24

1. warm-up circuit + hurdle drills

2. 1-2 mile warm-up to park lake loop

3. lactate threshold effort
w= 2 x 2 miles, r= 2' (1st @ LT+5", 2nd @ LT)
m= 3 x 2 miles, r= 2' (1st @ LT+10", 2nd @ LT+5", 3rd @ LT)

4. easy cd according to mileage target

5. static stretching + roll plantar fascia

m+w800: 10 x 100m hill sprints at park on grass