for Thursday, Sep 20

6:45AM - strength & conditioning at Wardlaw
+ 20-30' light running

3:30PM - on track
1. warm-up circuit
2. aerobic running
w= 60' / m= 75' / w800= 20-30' / m800= 45'
3. 3 x 300m 'light & fluid'
4. static stretching, hamstrings + calves