for the week Feb 1-7

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

women's middle & long distance:
NOTE: easy morning runs on Mon & Wed are MANDATORY, not optional
monday - easy aerobic running; am: 3 miles / pm: 5 miles + 6 x technique strides
tuesday - 10 miles total; 6-7 miles strong aerobic running @ 80% on park cinder loop + 3 x 300 cut-downs on track @ 59, 56, 53 w/ 300j recovery
wednesday - easy aerobic running; am: 3 miles / pm: 5 miles + sprint drills & strides
thursday - (on own) 5 miles easy aerobic running + STRETCHING
friday - 8 miles total; am: 2 mile shake-out run / pm: wu, race, cd
saturday - 6 miles total; wu, race dmr, cd OR easy aerobic running
sunday - 12 miles aerobic running @ 70-75%
(56 miles for the week)

men's middle & long distance:
monday - easy aerobic running + 6 x technique strides
tuesday - 7-8 miles strong aerobic running @ 80% on park cinder loop + 3 x 300 cut-downs on track @ 48-49, 45-46, 42-43 w/ 300j recovery
wednesday - easy aerobic running + sprint drills & strides
thursday - (on own) easy aerobic running + STRETCHING
friday - am: 2-3 mile shake-out run / pm: wu, race, cd
saturday - wu, race dmr, cd OR easy aerobic running
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 & some men's mid-distance:
monday - easy aerobic running + 6 x technique strides
tuesday - anaerobic intervals (400's) on park cinder loop
wednesday - easy aerobic running + sprint drills + 3 x 300 cut-downs on track
thursday - (on own) easy aerobic running + STRETCHING
friday - am: 2-3 mile shake-out run / pm: wu, race, cd
saturday - wu, race dmr, cd OR easy aerobic running
sunday - long aerobic running @ 70%