for Thursday, Jan 24

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

3:30PM - at track
1. warm-up circuit
+ single-leg bleacher hops
2. aerobic recovery
w800= 4 miles / m800= 6 miles / wmd= 6 miles / mmd= 8-10 miles / mld= 10
miles
3. 4 x 200m 'light & fluid'
(3kSC - hurdling practice)