through the weekend

***those not traveling***

Thursday, Mar 20
3-4 mile anaerobic threshold run
(cross-training: 50-60' easy)

Friday, Mar 21
aerobic recovery, 10 miles
(cross-training: rowing, 1000m+1500m+1500m+1000m, r= 4')

Saturday, Mar 22
aerobic conditioning, 14 miles
(cross-training: 1hr 45' - 2hr easy)

Sunday, Mar 23
aerobic recovery, 10 miles
(cross-training: off)

for Wednesday, Mar 19

***9:30AM - at track, or coliseum if rain***

1. warm-up circuit
2. 1.5-2 mile wu + baton exchanges
3. workout

w800/m+wmd / 3000SC:
4 x 10 x 100, r= ~15", R= 3' on grass or turf
(3kSC - sets 1 & 3 w/ 1 hurdle and 1 barrier wj)

mld: aerobic conditioning
12 miles

4. 1.5-2 mile cd + cd exercises

(cross-training: 2 x 8 x 40" hard, 20" easy)

for Tuesday, Mar 18

***10:30AM - at track***

1. warm-up circuit (including single leg hops, 2x10)
2. aerobic recovery
w= 5-7 miles / m= 7-10 miles
3. 6 x 80m, r= 120w
4. hurdle walk-overs, foot drills

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

for Monday, Mar 17

***10:30AM - at track***

1. warm-up circuit
2. 1.5-2 mile wu + 3 x 60, 90, 120 starts
3. workout

w800(am only)
400 + 200 + 500 + 200 + 400 fast, r= 3', 3', 3', 8'

m+wmd
800 + 600 + 400 + 200, r= 8', 6', 4'
2 miles light running
6 x 300 cut-downs (3kSC w/ hurdles)

mld
4 x 1200 + 3 x 1600, r= 600j
(cut-down times)

***1:00PM - strength & conditioning at Wardlaw
+ 3-4 miles easy running