for Monday, Jan 5

1. warm-up circuit
2. 10MT
3. 1.5-2 mile wu + 3 x 60m starts
4. workout

800-1500:
3 x 400, r= 400j
+ 30' easy running
+ 3 x 300 cut-downs, r= 100j

3kSC-10k:
400+600+400+200 @ mile GP, r= 200j
+ 30' easy running
+ 6 x 300 cut-downs, r= 100j

5. easy cd according to mileage target
6. stretching + daily health exercises
7. (5:30PM - strength & conditioning @ Wardlaw)

(NOTE: if you are not going to be at practice, text COACH with last week's mileage; also text if you need to consult regarding your paces for workout.)