for Friday, Jan 9

1. warm-up circuit
2. 10MT
3. 1.5-2 mile wu + 3 x 80m starts
4. workout

800-1500:
800 (200 at GP + 400 at LT + 200 at GP)
+ 5 mile steady run
+ 9 x 300 cut-downs, r= 100j

3kSC-10k (all women):
1600 (400 at GP + 800 at LT + 400 at GP)
+ steady run (w= 4 miles / m= 5 miles)
+ 5 x 300 cut-downs, r= 100j

5. easy cd according to mileage target
6. core stabilization session courtesy of S&C coach
7. stretching + daily health exercises