1. warm-up circuit w/ hurdle drills
2. 1.5-2 mile wu + 2 x 80m starts
3. workout
lactate threshold run on track
w= 4 mi / m= 5 mi (some will run slightly less than these distances)
***those running 3k this weekend, DO NOT increase pace
800: 8 x 200 cut-downs, r= 200j
4. easy cd according to mileage target
5. (5:30PM) strength & conditioning at Wardlaw
6. stretching + daily health exercises on own
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