1. warm-up circuit
2. hurdle mobility
3. aerobic recovery
m+w800= 4 miles
wmd= 5-6 miles
mmd= 6-8 miles
mld= 8 miles
4. 6-8 x 80m fast, relaxed strides
5. foot drills in sand, plantar rolling, stretching
(cross-training: 6 x4' steady, r= 1')
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