for those not traveling

Wednesday, Feb 25
progressive run, increasing pace throughout run, approaching MP (marathon pace, which is approximately 25-30" slower than lactate threshold pace)

Thursday, Feb 26
aerobic recovery according to mileage target

Friday, Feb 27
800-1500:
continuous 800 (400GP + 200LT + 200GP)
+ 1 mile easy running
+ 5 x 300 cut-downs

5k-10k:
continuous 9600m/~6 mi. (1600GP+800LT x 4)

Saturday, Feb 28
long aerobic conditioning according to mileage target

Sunday, Mar 1
women= off / men= aerobic recovery according to mileage target

for Tuesday, Feb 24

1. warm-up circuit
2. 10MT
3. aerobic conditioning according to mileage target
4. light strides on grass
5. stretching + daily health exercises

for Monday, Feb 23

1. warm-up circuit w/ speed ladder
2. 10MT
3. 1.5-2 mile wu + 3 x starts (40, 60, 80)
4. (for all) 3 x 200, r= 200j @ pace for following fast repetitions:

for 800: 1 x 600 + 300, r= 5'
for mile: 1 x 1000+300, r= 5'
then for both, 3 x 200, r= 3'

for 3k-5k: 1 x 1600 + 3 miles easy + 5 x 300 cut-downs

5. easy cd according to mileage target
6. (tba) strength & conditioning