for Friday, Jan 30

1. warm-up + speed ladder
2. 1.5-2 mile wu to park cinder loop + strides
3. workout

800:
2-3 x 5 x 200, r= 200j / R= 800j
(w= 40, 38, 36, 34, 32 / m= 34, 32, 30, 28, 26)

mile-5k:
5-6 x (800 cut-downs + 300, r= 200j), R= 300j
(800's @ LT pace approaching 5k pace, 300's @ 3k pace)

4. easy cd according to mileage target
5. core stabilization in coliseum + stretching