for Sunday, Feb 24

2:00PM - at track

1. warm-up circuit
2. 1.5-2 mile wu + 3 x bounding to start
3. workout

600+200, r= 1' /full recovery/ 400+100, r= 45"

1200+800+400 @ mile goal, r= 10', 8'

1600+1200+800+400 @ 3k goal, r= 8', 4', 2'

4. 1.5-2 mile cd
5. plantar fascia rolling + static stretching

for Saturday, Feb 23

aerobic recovery on own
w= 3-5 miles
m= 6-8 miles

Sunday practice at 2:00PM

for Friday, Feb 22

1. warm-up circuit
2. 1.5-2 mile wu + 3 x bounding to start
3. workout

m+w800/m+wmd:
12 x 200, r= 1' @ fresh swing, good swing, hard swing, then repeat
(m= 31, 29, 27, then repeat / w= 36, 34, 32, then repeat)

mld:
2 x 3 miles on track @ 16:00, r= 1 mile easy

4. 1-2 mile cd
5. plantar fascia rolling, static stretching, leg swings

for Thursday, Feb 21

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

3:30PM - at track
1. warm-up circuit
2. aerobic conditioning
w= 4-6 miles / m= 6-8 miles
3. 5 x 80m accelerations
4. cool-down exercises

(cross-training: 50-60' easy)

NOTE: I will be watching the weather over the next two days. Depending on forecasts, tomorrow could be a workout day (various workouts involving 200's). Be prepared.

for Wednesday, Feb 20

1. warm-up circuit
2. aerobic recovery
w800= 4-5 mi / wmd= 6 mi / m800= 6 mi / mmd= 8 mi / mld= 9 mi
3. 6 x 150m 'light & fluid' on practice fields
4. hurldle walkovers

for Tuesday, Feb 19

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

m+w800:
2 x 400+300+250+200+150, r= 4'/3'/2'/2', R= 10' @ 800 pace

mmd:
2 x 500+400+300+200, r= 5'/4'/3', R= 10' @ 1000 pace

wmd:
7 x 800m, r= 1' @ goal 5k pace; OR mmd workout

mld:
6 x 1600, r= 3' @ 10k pace or faster

4. 1-2 mile cd
5. static stretching, calves + hamstrings; plantar fascia rolling

for Monday, Feb 18

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 running
w= 4-6 miles / m= 6-9 miles
3. 4 x 150m 'ins & outs'