m3kSC - 12:15PM / men - 12:30PM / women - 1:00PM
(*men's pictures @ 2:30PM)
1. warm-up circuit w/ speed ladder
2. 1.5-2 mile wu + 3 x 60m starts
3. workout
w800: 600+500+400+300+200+100
m800: w/ 1500 group
1500: 3 x 400 + 4-5 miles easy + 3 x 300 cut-downs, r= 100j
(m= 58, 56, 54 / w= 72, 70, 68)
m3kSC: 3200 (800H @ GP + 1600 @ LT + 800H @ GP)
+ 3 miles easy + 3 x 800 cut-downs, r= 200j
3k-5k: 1600 (400GP + 300LT + 200GP + 300LT + 400GP)
+ 3-4 miles easy + 3 x 800 cut-downs, r= 200j
4. easy cd according to mileage target
5. stretching + daily health exercises
6. (3:30PM) strength-training @ Wardlaw
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