for Monday, Oct 13

***10:30 AM- at track***

1. warm-up circuit
2. 1.5-2 mile wu to park + strides
3. 600's w/ uphill then downhill @ vVO2 max (i.e. 3k) pace, r= 3'
w= 7 x 600, m= 8 x 600
4. easy cd according to mileage target
5. stretching and roll plantar fascia
6. (1:00 PM) strength & conditioning at Wardlaw
7. LUNCH RIGHT AFTER S&C

m+w800: if here, 5 x 600; if away, fartlek of 6 x 2' hard, 2' easy