for Monday, Feb 16

1. warm-up circuit + speed ladder
2. 10MT - mental toughness
3. 1.5-2 mile wu + 3 x starts (40, 60, 80)

4. lactate threshold run on track
w= 4 mi / m= 5 mi (some will run slightly less than these distances)

m+w800:
300 + 500 + 150 @ GP, r= 300j, 500j
+ 5 x 200 @ GP, r= 200j

5. easy cd according to mileage target
6. (5:30PM) strength & conditioning at Wardlaw
*stretching and daily health exercises on own afterwards