week of Jan 18-24

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

women's middle & long distance:
NOTE: easy morning runs on Wed is MANDATORY, not optional
monday - OFF (suggested easy aerobic running + STRETCHING; am: 3 miles / pm: 5 miles)
tuesday - 8 miles total; 4 mile AT run on cinder loop at park
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 on park road loop @ 80%; 1 mi wu + 1 mi cd
saturday - 7 miles easy aerobic running
sunday - 12 miles aerobic running @ 70-75%
(60 miles for the week)

men's middle & long distance:
monday - OFF (suggested easy aerobic running + STRETCHING)
tuesday - 5-6 mile AT run on cinder loop at park
wednesday - easy aerobic running + 6-8 x 100 fast striding w/ walk recovery
thursday - easy aerobic running
friday - strong aerobic running @ 80%
saturday - easy aerobic recovery
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 (suggested easy aerobic running + STRETCHING)
tuesday - anaerobic intervals on park cinder loop
wednesday - easy aerobic running + 6-8 x 100 fast striding, r= 300j
thursday - easy aerobic running
friday - anaerobic intervals on park cinder loop
saturday - easy aerobic running
sunday - long aerobic running @ 70%