1. speed ladder & hurdle drills
2. 10MT
3. 1.5-2 mile wu + plyo's w/ starts
4. workout
2 x 200 + 4 x 600 @ 1500GP, r= 200j, 600j
+ after last 600j, 3 x 300 cut-downs to 800GP
w800: 400+200+300+200+400, r= 6', 4', 6', 10'
5. easy cd according to mileage target
6. (5:30PM) strength & conditioning at Wardlaw
+ stretching on own
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