for Friday, Sep 19

***10:00 AM departure for TN***

5:30 PM - Race (w= 5k / m= 8k)

those not racing: mile repeats on course prior to race
w= 4 x mile, r= 5' / m= 5 x mile, r= 4'


800 group:
12 x 400m in lane 8 w/ JOG from finish line to start line recovery

for Thursday, Sep 18

***3:30 PM - on track, ready to go***

1. warm-up w/ s & c coach
2. aerobic recovery running according to mileage target
3. technique strides on grass
4. 5:15 PM - strength & conditioning on track

for Wednesday, Sep 17

1. warm-up cicuit
2. 1-2 mile wu to park lake loop + strides
3. moderate threshold run
women= 5-6 miles @ LT + ~30"
men= 8 miles @ LT + ~30" (men racing TN will run 6 miles)
***LT pace is what you ran your miles in at the river last Friday***
***HIT YOUR TIMES - NO FASTER***
m+w800: 4 x mile @ LT, r= 1'
4. easy cd according to mileage target
5. static stretching + roll plantar fascia

for Tuesday, Sep 16

***3:30 PM - on track, ready to go***

1. warm-up w/ strength & conditioning coach
2. aerobic recovery according to mileage target
3. 2 x 300m on grass 'light & fluid'
4. 5 x 50m on grass 'technique strides'
5. yoga stretching, downward dog + revolved triangle
6. roll plantar fascia

for Monday, Sep 15

1. warm-up circuit
2. 1.5-2 mile wu to park cinder loop + strides
3. 6 x 800m @ 3k pace, r= 2.5' for women; 2' for men
4. easy cd according to mileage target
5. strength & conditioning at Wardlaw - 5:30 PM