for Thursday-Friday, May 1-2

*depending on exam schedule, workout on one day, medium-long run on other day.

workout day:
3 x 300, r= 6' OR
100+200+300+400+500, r= equal distance walk OR
300+400+600+1000, r= 400j, 400j, 600j OR
2 x 4 x 400, r= 1', R= 12' OR
800SC + 1200SC + 600SC + 400SC, r= 90", 2', 90"

medium-long run day:
w= 6-8 miles
m= 8-10 miles

for Wednesday, Apr 30

1. warm-up circuit w/ hurdle mobility
2. workout

w800:
1.5 mile wu + 3 x starts (30, 60, 90)
8 x 100 @ 800GP, r= 10", R= 2'
6 x 100 @ 400DP, r= 10", R= 2'
4 x 100 @ 100%, r= 10"
1.5 mile cd

m800:
1.5 mile wu + 3 x starts (30, 60, 90)
2 x 600 @ 72 pace, r= 600j
1.5 mile cd

all others:
aerobic conditioning, w= 5-6 miles / m= 6-8 miles
+ 5 x 70m (20m stride + 30m fast + 20m stride)

3. cd exercises

for Tuesday, Apr 29

1. warm-up circuit
2. foot agility drills + straight-leg bounds, 4x30m
3. aerobic conditioning, w= 4-6 miles / m= 6-8 miles
4. 4 x grass strides
5. foot drills in sand, plantar rolling, stretching

*OR workout if not at practice on Monday : )

for Monday, Apr 28

women + m3000SC + mld:
1. warm-up circuit w/ hurdle mobility
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. 8 x 400 @ 1500GP - 2", r= 400j (~3')
4. 1.5-2 mile cd + cd exercises

m800: off

mmd:
1. warm-up circuit w/ hurdle mobility
2. aerobic conditioning, 6-8 miles
3. 6 x 100 strides
4. cd exercises