for Sunday, Apr 6

aerobic recovery on your own
w800= 4 miles
m800= 6 miles
wmd= 6-8 miles
mmd= 8-10 miles
mld= 12-14 miles

for Friday, Apr 4

aerobic recovery on own
m+w800= 2-3 miles easy
m+wmd= 4-5 miles easy
mld= 5-6 miles easy

3:30PM - depart for meet from coliseum

(cross-training= rowing: 3 x 1500m, r= 4')

for Thursday, Apr 3

6:45AM(coliseum) or 8:30AM(Wardlaw) - strength & conditioning
+ 2-4 miles easy running

3:30PM - at track
1. warm-up circuit
2. aerobic recovery
w800= 3 miles / m800= 5 miles /
wmd= 4-6 miles / mmd= 6-8 miles / mld= 6-8 miles
3. 6 x 100m fast, relaxed strides
4. static stretching, plantar rolling

(cross-training= 50-60' easy)

for Wednesday, Apr 2

3000SC - warmed up and ready to go at 3:20-3:30PM
200 + 1000SC + 600, r= 400j / 1000j

3:30PM - all others
1. warm-up circuit
2. 1.5-2 mile wu + baton exchanges
3. workout

m+w800= 200 + 500 + 200, r= 400j / 1000j
wmd= 200 + 1000 + 300, r= 400j / 1000j
(nk= 10 x 400, r= 400j)
mmd= 200 + 600 + 300, r= 400j / 1000j
(ecg= 12 x 400, r= 400j)
(dh= w/ mld)
mld= 200 + 1600 + 300, r= 400j / 1000j

4. 1.5-2 mile cd + cd exercises

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

for Tuesday, Apr 1 (and i ain't foolin')

1. warm-up circuit w/ hurdle mobility
2. aerobic recovery + speed development
m+w800= 2-3 miles + 6-8 x 80m
wmd= 4-5 miles + 6 x 80m
mmd= 6-8 miles + 6 x 80m
mld= 8 miles + 4 x 80m
3. cd exercises

for Monday, Mar 31

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

3:30PM - at track
1. warm-up exercises
2. 1.5-2 mile wu + baton exchanges
3. anaerobic sharpening
m+w800= 1600m of 50m ins & outs
m+wmd= 2400m of 50m ins & outs
OR 3200m of 100m ins & outs
mld= 4000m of 100m ins & outs
4. 1.5-2 mile cd + cd exercises

(cross-training= 3 x 7' hard, r= 3')

for Sunday, Mar 30

aerobic recovery
w800= 5 miles / m800= 6 miles
wmd= 6-8 miles /mmd= 6-8 miles / mld= 8 miles