***note practice time - 10:30AM***
1. speed ladder + hurdle drills
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout
m+w800: 300 + 250 + 3 x 200, r= 8', 6', 4' @ current 400-3%
all others: 9 x 400, r= 3' @ current 1500-3%
4. easy cd according to mileage target
5. stretching + daily health
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