for Friday, Mar 20

m800: 4 x 200, r= 300j, then 600+300, r= 600j, all @ 800GP

all others, choose one from below:

continuous 1600 using 1500 goal pace:
800GP + 400LT + 400GP

continuous 4800 using 5k goal pace:
1200GP + 600LT + 1200GP + 600LT + 1200GP

continuous 9600m using 10k goal pace:
(1600GP + 800LT) x 4

for Thursday, Mar 19

for those not traveling:
1. warm-up circuit
2. aerobic conditioning according to mileage target
3. 3 x 200 'light & fluid'
4. stretching & daily health

for Wednesday, Mar 18

*10:00 AM - practice time*

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

for Tuesday, Mar 17

*10:00 AM - practice / Happy St. Patrick's Day!*

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

3 x 1000, r= 5'

(some women will run 1000+300+600+200, r= 5')

4. 6 x straight-away accelerations, jog curves
5. easy cd according to mileage target
6. stretching as a group + daily health

for Monday, Mar 16

***10:00AM - meet in coliseum***

1. warm-up circuit w/ speed ladder
2. aerobic conditioning/quality running according to mileage target
3. 6 x 100 'light & fluid' technique strides
4. stretching as group + daily health
5. strength & conditioning at Wardlaw