for Monday, Mar 10

*from a book I'm currently reading: "with all endeavors...there's a secret that will get you from where you are - to the next level of excellence. The secret is practice with passion."

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

3:30PM - at track
1. warm-up circuit
2. 1.5-2 mile wu + 4 x 40m starts
3. workout

9 x 400m, r= 2' (3 @ 1500 pace, 3 @ 1500 pace +3', 3 @ 1500 pace)

3 x 3200m, r= 8' @ 10:10, 10:00, 9:50

4. 1.5-2 mile cd
5. cool-down exercises

(cross-training: 10' + 8' + 6' hard, r= 5', 4')

for Sunday, Mar 9

*don't forget time change tonight! Set your clocks ahead one hour.

aerobic recovery
w= 5-7 miles
m= 8-10 miles

NOTE: we will workout on track Monday & Wednesday next week. You will have a workout of some type to do on your own later in the week, either Friday or Saturday.

for Friday, Mar 7

1. warm-up circuit
2. aerobic recovery
w800= 5 miles / wmd= 6 miles / m800= 7 miles /
mmd= 8 miles / mld= 8-10 miles
(w800: 2 mile wu + 6-8 x 80m sprints, r= 3')
3. 2 x 300 + 2 x 200 'light & fluid'
4. cool-down exercises - foot drills, toe walk, plantar rolling

(cross-training: 4 x 1000m row, r= 4')

for Thursday, Mar 6

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= 5-6 miles / m= 8 miles
(w800, AM only: 6-8 x 80, r= 3')
3. 4 x 150 'light & fluid'
4. cool-down exercises

for Wednesday, Mar 5

6:45AM / 7:45AM - meet in coliseum
3-4 miles easy running

3:30PM - at track
1. warm-up circuit
2. aerobic recovery
w= 4-6 miles / m= 8-10 miles
3. cool-down exercises

*those traveling this weekend will go shorter

(cross-training= 2 sets of 8 x 40" hard, 20" easy)

for Tuesday, Mar 4

1. warm-up circuit
2. 1.5-2 mile wu + 3 x starts (30m/60m/90m)
3. workout

w800: 1000+500+400+300+3x200, r= 8', 5', 4', 3', 1'

all others: 1600+1200+800+400+3x200, r= 8', 4', 2', 1'

4. 1.5-2 mile cd
5. static stretching

(cross-training: 8 x 4' steady, r=1')

for Monday, Mar 3

***NOTE TIME AND PLACE FOR STRENGTH & CONDITIONING***

6:45AM (EVERYONE) - strength & conditioning at WARDLAW
+ 3-4 miles easy running (make a commitment to morning runs!)

3:30PM - at track
1. warm-up circuit
2. aerobic conditioning
w= 5-7 miles / m= 8-10 miles
3. 4-6 x technique runs on grass
4. cool-down circuit