for the weekend

Friday, Apr 24:
aerobic recovery according to mileage target

Saturday, Apr 25
aerobic conditioning according to mileage target

Sunday, Apr 26
w= OFF or light running
m= aerobic recovery according to mileage target

Monday, Apr 27
good luck on exams
practice at regular time - 3:30PM

for Thursday, Apr 23

Fartlek:
5', 4', 3', 2', 1' hard w/ equal jog recovery

or

20' fartlek
(2x90" + 4x60" + 4x30" + 4x15" w/ equal recovery)

for Wednesday, Apr 22

those competing at Penn:
w= light aerobic recovery on own; travel to Philadelphia
m= light aerobic recovery on own according to mileage target

those not competing at Penn:
light aerobic recovery on own according to mileage target
*men - max testing at Wardlaw @ 5:30PM

for Tuesday, Apr 21

those who raced Saturday:
1. speed ladder + hurdle drills
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout

5 sets of 3 x 200 @ 1500-3%, r= turn around in exchange zone
R= 200j

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

those who did not race Saturday:
aerobic conditioning according to mileage target

***those not traveling to Penn - max testing at Wardlaw @ 5:30PM

for Monday, Apr 20

those who did not race Saturday:
1. speed ladder + hurdle drills
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout

5 sets of 3 x 200 @ 1500-3%, r= turn around in exchange zone
R= 200j

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

those who raced Saturday:
aerobic recovery according to mileage target