for the weekend, Oct 11-12

Saturday, Oct 11
7:45AM - van departs from east campus
8:00AM - vans depart from west campus
long aerobic conditioning at park according to mileage target
stretching, pizza, return to campus

Sunday, Oct 12
women - off, or easy aerobic recovery if miles needed to reach target
men - easy aerobic recovery according to mileage target

for Friday, Oct 10

*m+w800: (6:30AM) 4 x 400m

(3:30PM) at river or park cinder loop
1. warm-up circuit
2. 1-2 mile wu + strides

3. race pace or better intervals
w= 5 x 1200, r= 2.5'
m= 6 x 1600, r= 3'

4. easy cd according to mileage target
5. stretching

for Thursday, Oct 9

***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. hurdles w/ technique strides on grass
4. barefoot jogging on grass, time permitting
5. 5:15 PM - strength & conditioning on track
6. stretching + roll plantar fascia

for Wednesday, Oct 8

1. warm-up circuit + hurdle drills
2. 1-2 mile warm-up to park lake loop

3. tempo runw= 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, Oct 7

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

1. warm-up w/ strength & conditioning coach
2. aerobic recovery according to mileage target
3. 4 x 200m BAREFOOT on grass 'light & fluid' w/ 200j recovery
4. STRETCHING
5. roll plantar fascia

for Monday, Oct 6

1. warm-up circuit + hurdle drills
2. 1.5-2 mile wu to park cinder loop

3. tempo fartlek on loop
w= 5 mi. (10 x loop); m= 6 mi. (12 x loop)
fartlek consists of 400m @ 10k pace, 462m @ 10k+1' pace
(m+w800: 800's on loop; m= 5 w/ 2' rec., w= 4 w/ 2.5' rec.)

4. easy cd according to mileage target
5. STRETCHING
6. (5:30 PM) strength & conditioning at Wardlaw