for the weekend, Nov 8-9

for Saturday:

long aerobic running on own according to mileage target
yoga stretching

for Sunday:

women - off (or easy aerobic running on own if mileage needed)
men - easy aerobic running on own according to mileage target
+ stretching

for Friday, Nov 7

1. warm-up circuit
2. 1.5-2 mile wu to park lake loop
3. threshold effort
w= 5 miles @ MP
m= 6-7 miles @ MP
4. easy cd according to mileage target
5. stretching + roll plantar fascia

m+w800: Billet Intervals on track (vVO2 max w/ equal time recovery)
(2:15PM) w= 12-14 x 300m @ 62-63", r= 62-63"
(3:30PM) m= 14-18 x 300m @ 52.5-54.0", r= 52.5-54.0"

for Thursday, Nov 6

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

1. warm-up w/ s & c coach
2. 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, Nov 5

1. warm-up circuit
2. 1.5-2 miles wu + 3 x 80m starts on grass

3. (on track)
w= 1 x 3200m + 4 x 300m cut-downs
m= 1 x 3200m + 2 x 1600m, r= 15', 3'

4. easy cd according to mileage target
5. stretching

m+w800:
w= 1 x 1600; m= 1 x 3200

for Tueday, Nov 4

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

1. warm-up w/ strength & conditioning coach
2. aerobic recovery according to mileage target
3. 3 x 300m on grass 'light & fluid'
4. 3 laps, barefoot jogging on grass
5. stretching, roll plantar fascia

for Monday, Nov 3

1. warm-up circuit & hurdle drills
2. 1.5 mile wu to park short grass hill
3. 8-10 x short hill w/ jog around and down rec (approx 400m loop)
4. easy cd according to mileage target
5. (5:30PM) strength & conditioning at Wardlaw

*women - track & field pictures in evening