for Friday, Feb 13

for those not competing this weekend:

m+w800/1500:
continuous 1200m (using 1500GP)
500(GP-2") + 200LT + 500(GP-2")
20-30' easy running
5 x 300 cut-downs

m3k-5k:
continuous 10k
5 x (1200GP + 800LT)

*POST RESULTS TO COMMENT SECTION

for Thursday, Feb 12

ON YOUR OWN

aerobic recovery according to mileage target
+ light strides

*if racing Saturday, and not Friday:
8 x 200 cut-downs w/ 200j recovery
w= 38, 37, 36, 35, 34, 33, 32, 31
m= 33, 32, 31, 30, 29, 28, 27, 26

for Wednesday, Feb 11

1. warm-up circuit w/ hurdle drills
2. 10MT
3. aerobic recovery running according to mileage target
4. 4 x 200 'light & fluid' (hurdling technique for 3kSC)
5. (5:30PM) strength & conditioning at Wardlaw
6. stretching + daily health exercises on own

m+w800: 1 x 1000m, r= 1000j + 3 x 300 cut-downs, r= 100j
(w= 3:10, 57, 54, 51 / m= 2:40, 48, 45, 42)

for Tuesday, Feb 10

1. warm-up circuit + 10MT
2. 1.5-2 mile wu + 3 x starts (40, 60, 80)
3. workout

4 x 300, r= 300j
+ 2 x 800, r= 5'
+ 3 x 400, r= 400j
all at close to mile goal pace

OR

6 x 800 @ 5kGP, r= 400j

m+w800: 10 x 100 (w= 14/m= 12), r= 100j + easy aerobic running

4. easy cd according to mileage target
5. stretching & daily health exercises

for Monday, Feb 9

1. warm-up circuit w/ speed ladder
2. 10MT
3. aerobic conditioning according to mileage target
4. 5 x 70m (30 float + 40 acc)
5. stretching & daily health exercises
6. (5:30PM) strength & conditioning at Wardlaw

m+w800:
500 + 300 + 150 @ GP, r= 500j, 300j
+ 5 x 200 @ GP, r= 200j