for Friday, Jan 30

1. warm-up + speed ladder
2. 1.5-2 mile wu to park cinder loop + strides
3. workout

800:
2-3 x 5 x 200, r= 200j / R= 800j
(w= 40, 38, 36, 34, 32 / m= 34, 32, 30, 28, 26)

mile-5k:
5-6 x (800 cut-downs + 300, r= 200j), R= 300j
(800's @ LT pace approaching 5k pace, 300's @ 3k pace)

4. easy cd according to mileage target
5. core stabilization in coliseum + stretching

for Thursday, Jan 29

1. warm-up circuit + speed ladder
2. aerobic recovery running according to mileage target
3. 'light & fluid' 200 x 3 (+ waterjump progression for 3kSC)
4. stretching + daily health exercises

for Wednesday, Jan 28

1. warm-up circuit + hurdle drills
2. 1.5-2 mile wu + 3 x starts (40, 60, 80)
3. workout

800-mile: 5 x 300 @ 800GP, r= 500j
3000-5k: 5 x 400 @ mileGP, r= 300j

4. easy cd according to mileage target (minimum of 20')
5. stretching + daily health exercises
6. (5:30PM) strength & conditioning at Wardlaw

for Tuesday, Jan 27

1. warm-up circuit
2. aerobic recovery according to mileage target
3. 4 x 90m ins & outs (30 acc + 30 float + 30 acc)
(hurdle technique for 3000SC)
4. stretching + daily health exercises

for Monday, Jan 26

1. warm-up circuit + speed ladder
2. 10MT - visualization
3. 1.5-2 mile wu + 3 x 50m starts

4. lactate threshold run on track
w= 4 mi / m= 5 mi (some will run slightly less than these distances)

w800: 600+500+400+300+200+100

5. easy cd according to mileage target
6. (5:30PM) strength & conditioning at Wardlaw
*stretching and daily health exercises on own afterwards