indoor championships v.2018

Distance Medley Relays:
monday (3:45 PM) - 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
tuesday (3:30 PM) - OFF or light run
wednesday - travel to Clemson (1:00 PM), light running + 2-3 x 200 @ RP
thursday - shake-out in morning, DMR in PM
friday - shake-out in morning, 800 or Mile qualifying, 5k final in PM
saturday - shake-out in morning, 800 or Mile or 3k final in PM
sunday - light running on own

800m, Mile, 5000m - not on DMRs:
monday - off or light aerobic running on own
tuesday (3:30 PM) - 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
wednesday - travel to Clemson (1:00 PM), OFF or light run
thursday - in early AM, light aerobic running + 2-3 x 200 @ RP
friday - shake-out in AM, Mile or 800 qualifying or 5000 in PM
saturday - shake-out in morning, 800 or Mile or 3k final in PM
sunday - light running on own

3000m:
monday - off or light aerobic running on own
tuesday (3:30 PM) - 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
wednesday - travel to Clemson (1:00 PM), light aerobic running
thursday - OFF or light run
friday - light aerobic running + 2-3 x 200 @ RP
saturday - shake-out in AM, 3000 in PM
sunday - light running on own

those not traveling:
monday - off or light aerobic running on own
tuesday (3:30 PM) - 5 x 400 OR 5 x 1600 @ CV pace, r= 3' + 1 x 300
wednesday - on own, aerobic running
thursday - on own, 6 x ramp sprint + light aerobic running
friday - on own, 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
saturday - on own, aerobic running + stretching
sunday - on own, long aerobic running + recovery