1. warm-up circuit + 5' abs
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout
800-1500:
5 x 300 @ current 1500 - 3%, r= 300j
+ 3 x downhill sprints
3000SC:
5 x 300 @ current 1500 - 3%, r= 300j
+ light hurdling and waterjump practice
5000:
8 x 300 @ current 1500 - 3%, r= 300j
10,000:
5 x 300 @ current 1500 - 3%, r= 300j
4. easy cd according to mileage target
5. stretching + daily health
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