win one for the gipper

monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday
800j, mcmillan wu
+ (on park cinder loop) 85% AT run + 4 x 200, r= 60"
(1:30PM / pbar - ???, srob - 9x400, r= 3', momc - AT run+200's)
(2:30PM / m800: 2x500 + 2x400 + 2x300 + 2x200 + 1 x 600)
+ general strength circuit

wednesday
400j, dynamic foot drills
+ aerobic running
+ hurdle drills
+ barefoot strides on grass

thursday
those traveling:
light aerobic running + travel + shake-out + mcmillan core
those not traveling:
800j + dynamic wu
+ light aerobic running
+ 3 x 80m fast striding on grass + 6 x hill sprints on ramp
+ mcmillan core

friday
those traveling:
shake-out run + COMPETITION
those not traveling:
800j, mcmillan wu
aerobic fartlek on own - 5', 4', 3', 2', 1'
(hard efforts above AT / easy efforts at marathon pace)
+ general strength circuit

saturday
those traveling:
shake-out run + COMPETITION + general strength circuit
those not traveling:
aerobic running on your own
+ stretching

sunday
those traveling:
travel + 60' of easy running + cool-down exercises
those not traveling:
long aerobic running on your own + cool-down exercises