week of Jan 25-31

NOTES:
*strength & conditioning - Tu @ 5:30 PM @ Wardlaw (w800: M, W @ 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 (no running)
tuesday - 8 miles total; fartlek on park cinder loop - 5', 4', 3', 2', 1' @ AT pace (85%, build to ~90% for last two efforts) with equal recovery at approx 65-70%
wednesday - easy aerobic running; am: 3 miles / pm: 5 miles + 6 x technique strides
thursday - 7 miles easy aerobic running + 3 x 300 cut-downs
friday - 5 miles easy aerobic running
saturday - 10 miles total; am: 2-3 mile shake-out run / pm: wu, race, cd
sunday - 12 miles aerobic running @ 70-75%
(50 miles for the week)

men's middle & long distance:
monday - OFF (no running)
tuesday - fartlek on park cinder loop - 5', 4', 3', 2', 1' @ AT pace (85%, build to ~90% for last two efforts) with equal recovery at approx 65-70%
wednesday - easy aerobic running + 6 x technique strides
thursday - easy aerobic running + 3 x 300 cut-downs
friday - easy aerobic running
saturday - am: 2-3 mile shake-out run / pm: wu, race, cd
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 (no running)
tuesday - anaerobic intervals on park cinder loop
wednesday - easy aerobic running + 6 x technique strides
thursday - short AT effort on track (w= 1.5mi; m= 2 mi) + 6 x 200 cut-downs
friday - easy aerobic running
saturday - am: 2-3 mile shake-out run / pm: wu, race, cd
sunday - long aerobic running @ 70%