for the weekend

for Saturday, May 2:

long aerobic conditioning
according to mileage target + up to 33%
STRETCHING

for Sunday, May 3:

w= OFF or light aerobic recoverys
m= aerobic recovery according to mileage target

*NEXT PRACTICE IS MONDAY, MAY 4 @ 9:00AM

for Friday, May 1

1. warm-up circuit + core stabilization session
2. aerobic recovery according to mileage target
3. 6 x light technique strides on grass or hurdling practice on grass
4. stretching
5. listen to 'School's Out For Summer' x 3

for Thursday, Apr 30

1. speed ladder & hurdle drills
2. 1.5-2 mile wu + 3 x 40m starts
3. 9 x 400 @ current 1500-3%, r= 3'
4. easy cd according to mileage target
5. stretching

*this workout should be done on Thursday IF you will be at practice. If not at practice on Thursday but at practice on Friday, you will do the workout on Friday. If not at practice either day, you should do the workout on Thursday on your own and report your times. Keep in mind, we're talking about practice.

for Wednesday, Apr 29

sorry for the late post

aerobic recovery according to mileage target + up to 25%

*we will be at the track at regular time for anyone who wishes to run then. Otherwise you can run in the morning on your own.

for Tuesday, Apr 28

aerobic conditioning, quality running, according to mileage target

*run according to how you feel. If you need more of a recovery day, run easier. If your schedule permits, you can run on your own in the morning to avoid the hotter part of the day.

for Monday, Apr 27

1. warm-up circuit w/ speed ladder
2. 1.5-2 mile wu + 2 x 100 starts
3. workout

1500-5k: 7 x 800 @ current 5k - 3%, r= 1'

800: 1 X flying 30 + 60 + 90 + 120 + 150, r= 3', 6', 9', 12'

4. easy cd according to mileage target
5. (5:30PM) those that competed at Penn - max testing at Wardlaw