1. stretching + hurdle drills + foot drills
2. easy aerobic recovery according to mileage target
3. 5 x 90m on grass (30 stride/30 acc/30 stride)
4. light hip strength circuit + roll plantar fascia
800m group:
1. warm-up circuit + 1-2 miles
2. 12 x 400m @ threshold pace in lane 8 w/ short recovery
3. easy cd according to mileage target
4. light hip strength circuit + roll plantar fascia
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