***3:30 PM - on track, ready to go***
1. warm-up w/ s & c coach
2. easy aerobic recovery running according to mileage target
3. hurdles w/ technique strides on grass
4. barefoot jogging on grass, 2 laps
5. stretching + roll plantar fascia
others:
w= 3200m hard run on track
m= 4800m hard run on track
m+w800:
250 + 200 + 2 x 150 + 3 x 100, r= 5', 4', 3', 2'
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