for Friday, May 16

***9:30AM***
ONLY FOR THOSE RACING SATURDAY,
if you are racing Friday evening you do not need to be there at 9:30AM.
You, of course, are welcome if you show up!

for Wednesday, May 14

***9:30AM***

1. warm-up circuit w/ hurdle mobility
2. 3 miles light running (js= 5 miles / ecg= 7 miles)
3. 3 x 200 'light & fluid'
4. leg swings, stretching

for those racing Friday:
OFF
(relax, rest, carbohydrates, fluids, motivation)

for Tuesday, May 13

***9:30AM***

1. warm-up circuit w/ hurdle mobility + straight-leg bounding, 4 x 30m
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout

m+w800
5 x 150m starts, r= 4'

mmd+wmd+mld
10-12 x 400 @ AT pace, r= 45"

4. 1.5-2 mile cd
5. hip circuit

for Monday, May 12

***9:30AM***

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