for Wednesday, Apr 1

1. warm-up circuit + 5' abs
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout

m+w800: 3 sets of 4 x 200 @ 800GP, r= 30"

m+w1500-3kSC: 3 sets of 4 x 400 @ 1500GP, r= 1'

m+w5k-10k: 6 x 1600 @ 10kGP, r= 1'30"

4. easy cd according to mileage target
5. stretching as group
6. (5:30PM) strength & conditioning at Wardlaw (max squat day)




OR



1. warm-up circuit + 5' abs
2. aerobic recovery according to mileage target - 30%
3. 2 x 300 'light & fluid'
4. stretching as group & daily health exercises