(8:00 AM - mandatory for cross country roster only)
light aerobic recovery + drills
tuesday
(6:15 AM for all)
lactate threshold running on park lake loop
w= 6 miles (alternate mile @ 10k + mile @ 10k+1')
m= 8 miles (alternate mile @ 10k + mile @ 10k+1')
(5:30 PM - S&C at Wardlaw)
wednesday
aerobic recovery + technique work with spikes
thursday
aerobic conditioning
friday
(6:15 AM)
interval running on grass at park
w= 5 x 1000m @ 5k pace, r= 3'
m= 6 x 1000m @ 5k pace, r= 2.5'
(3:30 PM - S&C @ Wardlaw)
saturday
aerobic recovery on own
sunday
long aerobic conditioning on own
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