for Monday, Feb 23

1. warm-up circuit w/ speed ladder
2. 10MT
3. 1.5-2 mile wu + 3 x starts (40, 60, 80)
4. (for all) 3 x 200, r= 200j @ pace for following fast repetitions:

for 800: 1 x 600 + 300, r= 5'
for mile: 1 x 1000+300, r= 5'
then for both, 3 x 200, r= 3'

for 3k-5k: 1 x 1600 + 3 miles easy + 5 x 300 cut-downs

5. easy cd according to mileage target
6. (tba) strength & conditioning