for the weekend

for Saturday (on own):
long aerobic running according to mileage target
stretching

for Sunday (on own):
w= OFF or aerobic recovery according to mileage target
m= aerobic recovery according to mileage target

for Friday, Mar 6

1. speed ladder + hurdle drills
2. 10MT
3. 1.5-2 mile wu + 3 x starts (60, 80, 100)
4. workout

5 x 400, r= 5' @ ~800 pace; OR
8 x 400, r= 5' @ <1500GP; OR
7 mile cut-down run (10k+1' to 10K) + 3 x 300 cut-downs; OR
SC: 800+1200+600+400, r= 1'30", 2', 1'30" + run + 150's w/ WJ

5. easy cd according to mileage circuit
6. core stabilization
7. stretching + daily health

for Thursday, Mar 5

*reminder - three personal statements for your race

1. warm-up circuit
2. 5' abs
3. aerobic RECOVERY according to mileage target
4. 6 x 60m technique strides
5. stretching + daily health

for Wednesday, Mar 4

*reminder: three personal statements/mental cues for your race

1. warm-up circuit w/ speed ladder
2. 1.5-2 mile wu + 3 x starts (50, 100, 150)
3. workout:

w= 3 x 1000 @ ~2kGP, r= 5'
m= 3-5 x 1600 @ 5kGP, r= 800j

w800+some m800: 1 x 1000 + 5 x 300 cut-downs

4. easy cd according to mileage target
5. (5:30PM) squats & more @ Wardlaw

for Tuesday, Mar 3

1. warm-up circuit
2. 10MT
3. training run according to mileage target
4. 3 x 200 'light & fluid'
5. stretching + daily health exercises

for Monday, Mar 2

1. warm-up circuit w/ hurdle drills
2. 10MT
3. aerobic recovery according to mileage target
4. 4-6 x light strides
5. stretching
6. (5:30PM) strength & conditioning at Wardlaw