1. warm-up circuit + speed ladder
2. 10MT - visualization
3. 1.5-2 mile wu + 3 x 50m starts
4. lactate threshold run on track
w= 4 mi / m= 5 mi (some will run slightly less than these distances)
w800: 600+500+400+300+200+100
5. easy cd according to mileage target
6. (5:30PM) strength & conditioning at Wardlaw
*stretching and daily health exercises on own afterwards
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