for the weekend

those not traveling:

Friday, Oct 31
aerobic recovery on own according to mileage target

Saturday, Nov 1
long, aerobic conditioning on own according to mileage target

Sunday, Nov 2
w= off
m= easy aerobic recovery according to mileage target

for Thursday, Oct 30

***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, 2 laps
5. stretching + roll plantar fascia

others:
w= 3200m hard run on track
m= 4800m hard run on track

m+w800:
250 + 200 + 2 x 150 + 3 x 100, r= 5', 4', 3', 2'

for Wednesday, Oct 29

1. warm-up circuit
2. 1.5-2 mile wu + 3 x 80m starts on grass
3. 8-10 x 300m on track, r= 300j
4. easy cd according to mileage target
5. stretching, roll plantar fascia

for Tuesday, Oct 28

***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 100m 'light & fluid' on grass
4. barefoot jogging on grass, 3 laps
5. stretching, roll plantar fascia

for Monday, Oct 27

1. warm-up circuit + hurdle drills
2. 1.5-2 mile wu to park cinder loop + 3 x 80m starts on grass

3. cut-down 1000's
w= 4 x 1000, r= 1:30/2:15/3:00 @ LT to 3k pace
m= 6 x 1000, r= 1:30/2:00/2:30/3:00/3:30 @ LT to 3k pace

4. easy cd according to mileage target
5. stretching, roll plantar fascia
6. (5:30PM) strength & conditioning at Wardlaw