for the weekend

Saturday, Jan 19
aerobic conditioning
long run: w= 12-14 miles / m= 14-17 miles

Sunday, Jan 20
aerobic recovery
w= 3-6 miles / m= 5-8 miles

for Friday, Jan 18

3:30PM - at track

Clemson group:
1. warm-up circuit
2. 3-6 miles easy running +
2 x 800m varied-paced runs
(200j+200gs+100j+100fs+100j+100gs)
3. leg swings + static stretching

Others:
1. warm-up circuit
2. 2 mile wu + 3 x 40m bounding + 3 x starts
3. 6 x 600m @ mile pace, r= 4' (on track)
(3000SC: 800+1200+600+400 w/hurdles, r= 1.5'/2'/1.5')
4. 2 mile cd
5. leg swings + static stretching

mld: 8 miles easy + 4 x 200m 'light & fluid

for Thursday, Jan 17

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

3:30PM - at track
1. warm-up circuit
2. workout

m+w800: 3 x 300m, r= 6' OR 6 x 200m, r= 2' + 3 miles cd

m+wmd: aerobic conditioning; w= 4-5 miles / m= 6-8 miles
+ 4 x 200 'light & fluid'

mld: aerobic conditioning; medium long run of 12-14 miles

3. stretching; calves & hamstrings

for Wednesday, Jan 16

1. warm-up circuit
2. aerobic recovery
w800= 4 miles / m800= 6 miles / wmd= 6 miles /
mmd= 8 miles / mld= 8-10 miles
3. leg swings

for Tuesday, Jan 15

1. warm-up circuit
2. 1.5-2 mile wu to Piedmont cinder loop
3. 1.25 loops (~1090m) @ 5k pace or better, r= 2.5'
# of loops: w800= 5 / m800= 5-6 / w&mmd= 6-7 / mld= 6-8
4. 1.5-2 mile cd
5. static stretching

for Monday, Jan 14

***note times and places for strength & conditioning***
6:45AM - at coliseum (for those with 8am and 9am classes)
8:30AM - at Wardlaw (for all others)
+ 3-4 miles easy running for both groups

3:30PM - at track
1. warm-up circuit
2. aerobic conditioning, quality running
w800= 3-4 miles / m800= 5 miles / wmd= 5-6 miles /
mmd= 8 miles / mld= 8-10 miles
3. 6 x 90m (acclerate/float/accelerate)
4. yoga stretching