for Thursday, Sep 4

3:00PM - bus departs from coliseum

warm-up
6:00PM - women's ~3200m
6:30PM - men's ~6000m
cool-down according to mileage target


800m group (on own)
aerobic recovery according to mileage target
+ light strides

for Wednesday, Sep 3

1. stretching + hurdle drills + foot drills
2. easy aerobic recovery according to mileage target
3. 5 x 90m on grass (30 stride/30 acc/30 stride)
4. light hip strength circuit + roll plantar fascia

800m group:
1. warm-up circuit + 1-2 miles
2. 12 x 400m @ threshold pace in lane 8 w/ short recovery
3. easy cd according to mileage target
4. light hip strength circuit + roll plantar fascia

for Tuesday, Sep 2

6:45 AM - strength & conditioning at Wardlaw

3:30 PM - at track

1. light barefoot jogging wu on grass
2. easy aerobic running according to mileage target
3. 3 x 250m 'light & fluid' on grass
4. yoga stretching, downward dog & ext. side triangle

8:00 PM - pictures at track for cross country

for Monday, Sep 1

***note practice time - 10:00 AM

1. warm-up circuit

2. 1.5-2 mile wu to park + strides

3. 5-6 x 750m on grass (w/ uphill & downhill) @ ~3k-5k pace, r= 2.5'

4. easy cd according to mileage targets

5. foot drills in sand, plantar rolling, stretching