for Friday-Sunday, Oct 3-5

for those not traveling:

Friday - 6:15 AM
3 mile hard run
m+w800: 50, 100, 150, 200, 250 w/ 2-4' recovery

Saturday - on own
long aerobic conditioning according to mileage target

Sunday - on own
w= off / m= easy aerobic recovery according to mileage target

for those traveling:

Friday
easy aerobic recovery according to mileage target

Saturday
race - w= 5k / m= 8k
+ easy aerobic recovery according to mileage target

Sunday - on own
w= off or easy aerobic recovery according to mileage target
m= easy aerobic recovery according to mileage target

for Thursday, Oct 2

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

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

for Wednesday, Oct 1

1. warm-up circuit + hurdle drills

2. 1-2 mile warm-up to park lake loop

3. tempo run
w= 7-8 mile run @ LT+25-30"
m= 9-10 mile run @ LT+25-30"
m+w800= 4 x 1 mile @ LT, r= 1'

4. easy cd according to mileage target

5. static stretching + roll plantar fascia

for Tuesday, Sep 30

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

1. warm-up w/ strength & conditioning coach
2. aerobic recovery according to mileage target
3. 5 x 150m on grass 'light & fluid'
4. stretching, stretching, and more stretching
5. roll plantar fascia

for Monday, Sep 29

***NOTE ABOUT UPCOMING WEEK: this week (and next) will see your highest weekly mileage levels for the year. After racing over a challenging course, and competing well, we need to make sure that we take care of recovery. Along those lines, with this week's high mileages, we will have somewhat of a lower intensity week. Monday's workout is listed below. Most likely, Wednesday will be a long threshold effort at a 'marathon pace', or MP. The women will run 7-8 miles at MP, while the men will run 9-10 miles at MP. We will discuss specific paces, but you can ballpark your MP by adding 30" to the threshold pace from last Wednesday's effort. Also, we will focus a lot this week on STRETCHING. You should also be stretching on your own before bed each night.


for Monday:

1. warm-up circuit + 2 mile wu to park
2. 7 x long hill on grass @ ~5k pace with jog back recovery
3. 6 x 100m on flat grass section at good speed with slow jog back recovery
4. easy cd according to mileage target
5. strength & conditioning at Wardlaw - 5:30 PM

m+w800: 10 x 100m hill sprints at park on grass