*m3000SC @ 2:05PM / w3000SC @ 2:45PM
1. speed ladder + hurdle drills
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout
m+w800 & m+w1500:
4 x 500m @ current 800 - 3%, r= 10-12'
m+w3000SC:
3200 steady + 1600SC + 800, r= 4'
m+w5k & 10k:
4 x 1200 @ 5kGP, r= 600j
+ 2 x 1600 cut-downs @ LT & 5kGP, r= 400j
4. easy cd according to mileage target
5. stretching + daily health
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