for Monday, Oct 27

1. warm-up circuit + hurdle drills
2. 1.5-2 mile wu to park cinder loop + 3 x 80m starts on grass

3. cut-down 1000's
w= 4 x 1000, r= 1:30/2:15/3:00 @ LT to 3k pace
m= 6 x 1000, r= 1:30/2:00/2:30/3:00/3:30 @ LT to 3k pace

4. easy cd according to mileage target
5. stretching, roll plantar fascia
6. (5:30PM) strength & conditioning at Wardlaw