for the weekend

Saturday, Jan 26
aerobic conditioning - long run
w800= 4-6 miles / m800= 8-10 miles /
wmd= 10-14 miles / mmd= 12-15 miles /
mld= 14-17 miles

Sunday, Jan 27
aerobic recovery
w= 4-6 miles
m= 6-10 miles

Important to get miles in, but run very aerobically, i.e. easily

for Friday, Jan 25

1. warm-up circuit
2. 1.5-2 mile wu + bounds + starts
3. workout

women + m800 + mmd: 6-8 x 400m, r= 5'

mld: 2000-1600-1200-800-400, r= 3'/2.5'/2'/1.5'; v= 10k on down

4. 1.5-2 mile cd
5. static stretching

for Thursday, Jan 24

6:45AM - strength & conditioning at Wardlaw
+ 3-4 miles easy running

3:30PM - at track
1. warm-up circuit
+ single-leg bleacher hops
2. aerobic recovery
w800= 4 miles / m800= 6 miles / wmd= 6 miles / mmd= 8-10 miles / mld= 10
miles
3. 4 x 200m 'light & fluid'
(3kSC - hurdling practice)

for Wednesday, Jan 23

1. warm-up circuit
2. 1-2 mile wu to park
3. workout

m+w800/m+wmd: 20' fartlek on cinder loop
(2 x 90" + 4 x 60" + 4 x 30" + 4 x 15", w/ equal time rest)

mld: 9 mile run on lake loop
(2 mi @ 10k+1'/2 mi @ 10k+45"/2 mi @ 10k+30"/2 mi @ 10k+15"/1 mi @ 10k)

4. 1-2 mile cd
5. static stretching, calves + hamstrings

for Tuesday, Jan 22

3:30PM - meet in coliseum

1. warm-up circuit
2. aerobic recovery
m+w800m= 5-7 miles / wmd= 6-8 miles / mmd= 8-10 miles / mld= 10 miles
(keep pace very aerobic, i.e. easy running)
3. 5 x 90m (acc+float+acc) or hurdling practice for 3kSC
4. yoga stretching + calf raises, 3 x 25

for Monday, Jan 21

10:30AM - meet in coliseum

1. warm-up circuit
2. 1.5-2 mile wu
3. workout on track

m+w800: 600 + 500 + 400 + 300 + 200, r= 6', 5', 4', 3'

m+wmd/mld: 6k/4mile hard run on track

4. 1.5-2 mile cd
5. static stretching in coliseum

***2:00PM - strength & conditioning in Wardlaw
+ 3-4 miles light running on own later in day