for Thur-Sun, Feb 28-Mar 2

for those not traveling:

Thursday, Feb 28
aerobic recovery:
w= 5-6 miles / m= 8 miles

Friday, Feb 29
fartlek on cinder loop at park:
2 sets of 8 x 40" hard + 20" easy; 5' between sets

Saturday, Mar 1
long aerobic conditioning:
w= 10-12 miles / m= 14 miles

Sunday, Mar 2
aerobic recovery:
w= 5-6 miles / m= 6-8 miles

for Wednesday, Feb 27

aerobic recovery on own or OFF
w= 3-6 miles
m= 5-8 miles

(cross-training - 10 x 1'20" hard, r= 40")

for Tuesday, Feb 26

1. warm-up circuit
2. 1.5-2 mile warm-up + 3 x starts (30/60/90)
3. workout

2 x (200 + 150 + 120 + 80), r= 3', 2.5', 2' OR

3 x 300 + 2 x 600 + 3 x 200, r= 300j, 600j, 200j OR

8-10 x 300m, r= 300j

4. 1.5-2 mile cd
5. plantar rolling, static stretching

(cross-train: 8 x 4' steady, r= 1')

for Monday, Feb 25

***NO STRENGTH & CONDITIONING THIS WEEK***

*optional easy running, 2-4 miles in AM*

3:30PM - at track
1. warm-up circuit w/ hurdle walkovers
2. aerobic recovery
w= 4-5 miles / m= 5-8 miles
3. 4-6 x light strides on turf field
4. plantar rolling, posterior tibialis, calf raises 3x15

(cross-training - 4 x 7' hard, r= 3')