week of Jan 11 - 17

NOTES:
*strength & conditioning - Tu, F @ 5:30 PM @ Wardlaw (w800: M, W, F @ 5:30 PM)
*sunday practice time to be announced later in week

women's middle & long distance:
NOTE: easy morning runs on Wed & Sat are MANDATORY, not optional
monday - OFF
tuesday - 8 miles total; fartlek on park cinder loop - 5', 4', 3', 2', 1' @ AT pace (85%) with equal recovery at approx 65-70%
wednesday - easy aerobic running; am: 3 miles / pm: 5 miles + 6-8 x 100 fast striding w/ walk recovery
thursday - 7 miles easy aerobic running
friday - 7-8 mile strong aerobic run @ 80%; 1 mi wu + 1 mi cd
saturday - easy aerobic running; am: 5 miles / pm: 3 miles
sunday - 12 miles aerobic running @ 70-75%
(53 miles for the week)

men's middle & long distance:
monday - OFF
tuesday - fartlek on park cinder loop - 5', 4', 3', 2', 1' @ AT pace (85%) with equal recovery at approx 65-70%
wednesday - easy aerobic running + 6-8 x 100 fast striding w/ walk recovery
thursday - easy aerobic running
friday - strong aerobic running @ 80% (if race, easy aerobic running)
saturday - easy aerobic recovery (if race, 3000m at KY)
sunday - long aerobic running @ 70-75%
(long run distances should progress to: freshmen= 12-14 miles; sophomore= 14-16 miles; junior= 16-18 miles; senior= 18+ miles)

m+w800:
monday - OFF
tuesday - 30-40' of hill circuit running on park grass loop
wednesday - easy aerobic running + 6-8 x 100 fast striding, r= 300j
thursday - easy aerobic running
friday - easy aerobic running
saturday - if race, 800m at KY and possible 4 x 400 leg
sunday - long aerobic running @ 70%