1. speed ladder + hurdle drills
2. 10MT
3. 1.5-2 mile wu + 3 x starts (60, 80, 100)
4. workout
5 x 400, r= 5' @ ~800 pace; OR
8 x 400, r= 5' @ <1500GP; OR
7 mile cut-down run (10k+1' to 10K) + 3 x 300 cut-downs; OR
SC: 800+1200+600+400, r= 1'30", 2', 1'30" + run + 150's w/ WJ
5. easy cd according to mileage circuit
6. core stabilization
7. stretching + daily health
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