for Sunday, Jan 6

aerobic recovery

w800= 4 miles
m800= 7 miles
w800-3k= 6 miles
m800-3k= 8 miles
mdist= 10 miles

+ static stretching at night


(Monday @ 6:45AM - strength & conditioning at Wardlaw + 3-4 miles easy running)

for Saturday, Jan 5

***1:00PM - in coliseum***

1. warm-up circuit
2. aerobic conditioning:
2 miles on track @ 80% + 3 mile campus loop @ 65-70%
w= 2 + 3 + 2 + 3 + 2 + ?
m= 2 + 3 + 2 + 3 + 2 + 3
*length of run will be adjusted to current fitness level
3. leg swings + yoga stretching

m+w800:
1.5-2 mile wu + strides
500 + 400 + 300, r= 10', 8' @ 800 pace
4 x 200 'light & fluid'
1.5-2.0 mile cd

for Friday, Jan 4

***NOTE TIMES***

On your own, run 3-4 miles of light running before below meeting.
9:30AM - Mandatory Compliance Meeting in basketball coliseum

1:30PM - meet in coliseum (please try to have your own watch)

1. warm-up circuit
2. 2 miles wu to park + light strides
3. on ballfield cinder loop at park (spikes are recommended, I will transport)

800-3000m group:
1 x one loop + 3 x 3/4 loop + 5 x 1/2 loop + 7 x 1/4 loop, r= equal time; effort= 3k-5k

800m group:
2 x 3/4 loop + 4 x 1/2 loop + 6 x 1/4 loop, r= equal time; effort= 3k

5000-10,000 group:
10 miles aerobic running if workout completed on Thursday, above workout if not.

4. 2 mile cd to coliseum + static stretching

NOTE: we will meet for practice on Saturday, time to be announced.

for Thursday, Jan 3

WOMEN:

NOTE: 10:30AM - in coliseum (will run outside)

1. warm-up circuit
2. supplemental strength-training
3. aerobic recovery, 3-5 miles
4. 6 x 100 strides on grass
5. static stretching

MEN:

continue with holiday training schedule if not in town;
if in town practice is optional.

***ALL: 9:30AM compliance meeting on Friday morning in coliseum.