for Wednesday, Nov 7

1. warm-up circuit
2. 2 miles wu + strides
3. 8 x 200, r= 200j
w @ 35-37 / m @ 31-32
4. 2 miles cd
5. static stretching

m+w800:
short hill repeats at park
w= 2 x 10 / m= 2 x 12

for Tuesday, Nov 6

1. warm-up circuit
2. aerobic conditioning
w= 4 mile @ 7:00 pace / 5 mile @ 6:50-6:55
m= 6 miles
3. 3 x 150 'light & fluid'
4. static stretching

for Monday, Nov 5

3:30PM - at track

1. warm-up circuit
2. 2 miles wu + strides
3. workout on track
3 x 1000m, r= 5' + 4 x 300m cut-downs, r= 300j
pace= fast
4. 2 miles cd
5. static stretching

m+w800:
200's @ vVO2max w/ equal time recovery
w @ 44 / m @ 35