for Friday, Mar 28

***2:00PM - at track***

1. warm-up circuit
2. aerobic recovery
m+w800= 3 miles / m+wmd & mld= 4-5 miles
3. light strides

for Thursday, Mar 27

6:45AM(coliseum)/8:30AM(Wardlaw) - strength & conditioning
+ 3-4 miles easy running

3:30PM - at track
1. warm-up circuit
2. 1.5-2 mile wu + strides
3. workout

m+w800: 6 x 200, r= 2' (m= 30, 29, 28, 27, 29, 30 / w= 33, 32, 31, 30, 32, 33)

m+wmd, mld: quality running on track (m= 5-6 miles / w= 6k)

4. light strides + 1.5-2 mile cd
5. yoga stretching

for Wednesday, Mar 26

***in AM on own***
medium long aerobic recovery
w800= 5 miles / m800= 6 miles /
wmd= 6-8 miles / mmd= 8-10 miles / mld= 10-12 miles

3:30PM - at track
1. warm-up circuit
2. 1 mile wu
3. 6-8 x 80m relaxed sprints, r= 120w
4. 1 mile cd
5. foot drills in sand, plantar rolling, stretching

for Tuesday, Mar 25

1. warm-up circuit
2. 1.5-2 mile wu + 4 x 40m bounding to 40m start
3. workout

m+w800:
1 x 1000 + 2 x 300, r= full rec/6'
+ 4 x 300 good swing

m+wmd:
3 x 1000, r= 5'
2 miles light running
6 x 300 good swing (2 person relays)
(3kSC: 4 x 300 w/ wj)

w5000:
7 x 800, r= 1'

mld:
3200, 2 miles light running, 3 x 1600, r= 3'

4. 1.5-2 mile cd + cd exercises

(cross-training: 6 x 4' steady, r= 1')

for Monday, Mar 24

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

3:30PM - at track
1. warm-up circuit
2. aerobic conditioning
wmd= 5-6 miles / mmd= 8 miles / mld= 10 miles
(m+w800: 2000m ins & outs on track)
3. cool-down exercises

for Sunday, Mar 23

aerobic recovery:
w800= 5 miles
wmd= 8 miles
mmd= 8-10 miles
mld= 10 miles