for Wednesday, Feb 13

1. warm-up circuit
2. aerobic recovery

m+w 800= 3-5 miles + 2 x 200m fast, r= 600j

m+wmd= 5-8 miles + 3 x 250m 'light & fluid'

mld= 9 miles + 3 x 250m 'light & fluid'

3. mobility - hip crossover, scorpion, leg swings

for Tuesday, Feb 12

1. warm-up circuit
2. 1.5-2 miles wu + 3 x bounding + 3 x starts
3. workout

m+w800/m+wmd: 9 x 400m, r= 2' (3 @ mile + 3 @ mile+3" + 3 @ mile)

mld: 5-6 x 1600m @ 10k pace or better, r= 3'

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

for Monday, Feb 11

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

8:30AM - strength & conditioning at Wardlaw
+ 3-4 miles easy running

3:30PM - at track
1. warm-up circuit
2. aerobic conditioning
w= 3-6 miles / m= 6-10 miles
3. 4 x 150m 'ins & outs'
4. posterior tib & calf raises