for the weekend

those not traveling:

for Friday, Jan 11
fartlek ON GRASS,
5', 4', 3', 2', 1' hard with equal rest

for Saturday, Jan 12
long aerobic running
w= 12-14 miles
m= 15-17 miles

for Sunday, Jan 13
aerobic recovery
w= 4-6 miles
m= 8-10 miles

for Thursday, Jan 10

6:45AM - strength & conditioning at Wardlaw
+ easy running on your own today

w800= 3-4 miles
m800= 6 miles
wmd= 5-6 miles
mmd= 8 miles
mld= 10 miles

for Wednesday, Jan 9

1. warm-up circuit
2. 1.5-2 mile wu + 3 x starts
3. workout:
m+w800: 6-8 x 400, r= 5' @ 58 / 70
all others: 6k/4mi. hard run on track
4. 1.5-2 mile cd
5. static stretching

for Tuesday, Jan 8

1. warm-up circuit
2. aerobic conditioning
w= 4-6 miles / m= 6-10 miles
3. 6-8 x strides on grass (in spikes if you have them)
4. yoga stretching

for Monday, Jan 7

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

3:30PM - at track

1. warm-up circuit
2. 1.5-2 mile wu to Piedmont cinder loop
(spikes recommended - I will transport)
3. 200's @ vVO2max (approaching 3k goal time), r= equal time recovery
# of 200's = 16-32
4. 1.5-2 mile cd
5. static stretching