week of Apr 12-18

monday - aerobic running + sprint drills + technique strides
tuesday - AT fartlek (5', 4', 3') + 1 mi jog + 3 x 300 cut-downs / m800: 6 x 200m; w800= 6 x 150m
wednesday - off (or optional VERY light 20' run on own)
thursday - shake-out run + meet OR aerobic running + light strides
friday - shake-out run + meet (800m, 1500m, 3000SC)
saturday - shake-out run + meet (800m, 1500m, 5000m), OR aerobic running
sunday - long aerobic running on own

*strength & conditioning - none this week
*steeple= light steeple hurdling on mon

women's daily mileage:
mon= 5
tue= 8
wed= 0
thu= 4
fri= 7-8 (shake-out + race)
sat= 5-6 (shake-out + race, or aerobic run)
sun= 8-10
total= 37-41 miles
*there will be some differences this week for some of you; if race on thur then mon will be workout day and tue will be off, if race only on sat then thur will be off.