for Friday, May 9

***9:30AM***
(men come after short team meeting in locker room)

1. warm-up circuit w/ hurdle mobility + foot quickness drills
2. aerobic recovery
w800+m400= 2 miles / wmd+mmd= 3-5 miles / mld= 5 miles
3. 4-6 light strides on grass
4. foot drills in sand, stretching

(OR 2 x 4 x 400, r= 1' / R= 12' @ 1500GP)

for Thursday, May 8

***9:30AM***

1. warm-up circuit w/ hurdle mobility
2. 1.5-2 mile wu + straight-leg bounding, 3 x 40m
3. 6-8 x (20 stride + 50 sprint + 20 stride), r= slow walk back
4. 4 x light strides on grass
5. 2 or 3 or 4 mile cd + hip circuit

(w3000SC= 3 miles + light strides on grass)

for Wednesday, May 7

***9:30AM***

1. warm-up circuit
2. aerobic recovery
m+w800= 3 miles / m+wmd= 5-7 miles / mld= 5-7 miles
3. 4 x 200 'light & fluid'
4. leg swings

for Tuesday, May 6

***m3000SC - 8:45AM / w3000SC - 9:00AM***

6 x 400SC, r= 400j

***all others - 9:30AM***
1. warm-up circuit w/ 4 x 30m straight-leg bounding
2. 1.5-2 mile wu + 3 x 60m starts
3. workout

m400: 2 sets of 2 x 150 fast w/ 100 float recovery, R= 15'

m+w800: 2 sets of 2 x 300, r= 1'; R= 15'

m+w1500: 2 x 700, r= 15'

m5000: 2 x 2000, r= 10'

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

for Monday, May 5

***9:30AM***

1. warm-up circuit w/ hurdle mobility

2. 1.5-2 mile wu + 3 x starts (30, 60, 90)

3. 2 x 200 sprint speed, r= 600j
+ 3 miles (m+w800) / 4 miles (wmd) / 5 miles (mmd+mld)
(run 200's individually)

4. hip circuit