1. speed ladder & hurdle drills
2. 1.5-2 mile wu + 3 x starts (60, 90, 120)
3. workout
w= 7 x 800, r= 1'
w800= 6 x 200, r= 2'
m= 5 mile LT run on track
m800= 7 x 800, r= 1'
4. easy cd according to mileage target
5. (5:30PM) strength & conditioning at Wardlaw
6. 10MT & stretching on own
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