monday
light aerobic recovery + 4 x 200, r= 300j + drills
tuesday
(6:00 AM for all)
lactate threshold running on park lake loop
w= 8 miles @ ~80%
m= 10 miles @ ~80%
(5:30 PM - strength & conditioning at Wardlaw)
wednesday
aerobic recovery + technique work with spikes
(7:00PM - 3000TT for m800 / 2000TT for w800)
thursday
aerobic conditioning
friday
(6:15 AM)
interval running on grass at park
w= 6 x 1000m @ 5k pace, r= 3'
m= 7 x 1000m @ 5k pace, r= 2.5'
OR 3 mile hard run on track
(3:30 PM - strength & conditioning @ Wardlaw)
saturday
aerobic recovery on own
sunday
long aerobic conditioning on own
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