for those not traveling:
Friday - 6:15 AM
3 mile hard run
m+w800: 50, 100, 150, 200, 250 w/ 2-4' recovery
Saturday - on own
long aerobic conditioning according to mileage target
Sunday - on own
w= off / m= easy aerobic recovery according to mileage target
for those traveling:
Friday
easy aerobic recovery according to mileage target
Saturday
race - w= 5k / m= 8k
+ easy aerobic recovery according to mileage target
Sunday - on own
w= off or easy aerobic recovery according to mileage target
m= easy aerobic recovery according to mileage target
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