for the weekend

(ON YOUR OWN)
for Saturday, Mar 14
long, aerobic conditioning according to mileage target
STRETCHING

for Sunday, Mar 15
OFF or aerobic recovery according to mileage target
STRETCHING + some core stabilization

***MONDAY'S PRACTICE AT 10:00AM***

for Friday, Mar 13

***6:30AM - meet at track (coliseum if rain)***

1. warm-up circuit w/ speed ladder
2. 1.5-2 mile wu + 3 x starts (60, 90, 120)
3. workout

3 mile controlled run on track
or
800m TT + 8 x 100

4. easy 2 mile cd
5. core stabilization session
*more easy cd if needed for mileage or easy running later in day on own

for Thursday, Mar 12

1. warm-up circuit + 5' abs
2. aerobic recovery according to mileage target
3. 6 x diagonals on grass infield, 'light & fluid'
4. stretching + daily health

for Wednesday, Mar 11

1. speed ladder & hurdle drills
2. 1.5-2 mile wu + 3 x starts (60, 90, 120)
3. workout

w= 7 x 800, r= 1'
w800= 6 x 200, r= 2'

m= 5 mile LT run on track
m800= 7 x 800, r= 1'

4. easy cd according to mileage target
5. (5:30PM) strength & conditioning at Wardlaw
6. 10MT & stretching on own

for Tuesday, Mar 10

1. warm-up circuit
2. aerobic conditioning according to mileage target
3. 5 x 100 'light & fluid' technique strides
4. stretching & daily health

for Monday, Mar 9

1. speed ladder & hurdle drills
2. 10MT
3. 1.5-2 mile wu + plyo's w/ starts
4. workout

2 x 200 + 4 x 600 @ 1500GP, r= 200j, 600j
+ after last 600j, 3 x 300 cut-downs to 800GP

w800: 400+200+300+200+400, r= 6', 4', 6', 10'

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