for the weekend

Saturday, Mar 15

aerobic conditioning, long run
w800= 6-8 miles
m800= 8-10 miles
wmd= 10 miles
mmd= 12 miles
mld= 14 miles
(cross-training: 1hr45' to 2hr easy)

Sunday, Mar 16

aerobic recovery
w800= 4 miles
m800= 7 miles
wmd= 6 miles
mmd= 8 miles
mld= 8-10 miles
(cross-training: off)

MONDAY, MAR 17 - practice at 10:30AM

for Friday, Mar 14

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

(w800/a.m. only)
w/ 400m group OR
2 sets of 120 + 100 + 80 + 60 + 40, r= 3' (10' between sets)

all others, choose one of the following:

a. fartlek on cinder loop at park: 5', 4', 3', 2', 1' hard w/ equal time recovery
b. fartlek on practice fields: 45' of diagonals at good to hard effort
c. quality run: w= 4-6 miles / m= 8-10 miles

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

(cross-training: rowing, 500m+1000m+1500m+1000m+500m, w/ equal time recovery)

for Thursday, Mar 13

strength & conditioning in the AM

aerobic recovery on your own
w800= 4-5 miles
m800= 7 miles
wmd= 6-7 miles
mmd= 8-10 miles
mld= 10-12 miles

+ light strides on grass

(cross-train: 50-60' easy)

*looking ahead, practice spring break week:
Monday
10:30AM - at track
1:00PM - strength & conditioning

Tuesday
10:30AM - at track

Wednesday
9:30AM - at track

for Wednesday, Mar 12

1. warm-up circuit
2. 1.5-2 mile wu + 3 x starts (60/90/120)
3. workout

800-1500:
600+400, r= 3' / R= 10' / 6-8 x 200 'light & fluid'

3000SC:
800+1200+600+400 w/ hurdles, r= 1'30", 2', 1'30" (+ 200's)

m+w5000:
3 x 1600 @ 3k pace, r= 800j

4. 1.5-2 mile cd
5. foot drills in sand, plantar rolling, stretching

(cross-train: 10 x 2' hard, r= 1')