monday
light aerobic recovery + 6 x 100, r= 200j + drills
tuesday
(time to be determined)
20 x 400, r= 1' on track or on park cinder loop
(5:30 PM - strength & conditioning at Wardlaw)
wednesday
aerobic recovery + technique work with spikes
thursday
aerobic conditioning
friday
(3:30 PM)
w= 6x200 + 2x800 + 1x1600 + 2x800 + 6x200 on cinder loop,
r= 45", 3', 4', 3', 45"
m= alternate miles on road loop - 4 x (mile @ 10k + mile @ 10k+1')
(5:30 PM - strength & conditioning at Wardlaw)
saturday
aerobic recovery
sunday
long aerobic conditioning
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