for Friday, Feb 6

for those not traveling:

warm-up + strides

m+w800/mile:
continuous 1000 (using mile goal pace)
400(GP-3") + 200LT + 400(GP-3")
*record split times and total time - post to blog comments
+ 20-30' easy running
+ 5 x 300 cut-downs w/ 100 jog recovery

m+w3k-5k:
continuous 4800 (using 5k goal pace)
1200LT + 1200GP + 1200LT + 1200GP
*record split times and total time - post to blog comments
+ 2 miles easy running
+ 5 x 300 cut-downs w/ 100 jog recovery

easy cd according to mileage target
STRETCHING

for Thursday, Feb 5

(ON YOUR OWN)
aerobic recovery running according to mileage target
+ 3 x 200 'light & fluid'
+ stretching + daily health exercises

3:15PM - those traveling to meet, leave from coliseum

for Wednesday, Feb 4

1. warm-up circuit w/ hurdle drills
2. 1.5-2 mile wu + 2 x 80m starts
3. workout

lactate threshold run on track
w= 4 mi / m= 5 mi (some will run slightly less than these distances)
***those running 3k this weekend, DO NOT increase pace

800: 8 x 200 cut-downs, r= 200j

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

for Tuesday, Feb 3

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

for Monday, Feb 2

NOTE: weather is expected to be bad, meaning we will plan to workout in coliseum. If weather turns out ok, we will be outside on track and workouts may be different than below.

1. warm-up circuit w/ speed ladder
2. 10MT
3. 1.5-2 mile wu + 3 x 50m starts
4. workout (in coliseum)

1 lap, 2 laps, 2 laps, 1 lap @ mileGP, r= 1'30"
+ steady run (2, 3, or 5 miles)


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