for Monday, Oct 6

1. warm-up circuit + hurdle drills
2. 1.5-2 mile wu to park cinder loop

3. tempo fartlek on loop
w= 5 mi. (10 x loop); m= 6 mi. (12 x loop)
fartlek consists of 400m @ 10k pace, 462m @ 10k+1' pace
(m+w800: 800's on loop; m= 5 w/ 2' rec., w= 4 w/ 2.5' rec.)

4. easy cd according to mileage target
5. STRETCHING
6. (5:30 PM) strength & conditioning at Wardlaw