for Saturday, Apr 12

***12:00 NOON - practice time***

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

w800= 800 trial
m800= 3 x 200, r= 3' + 3 x 200, r= 4'
mmd= 600 trial or 1200 trial (or 1000 trial)
w1500= 1200 trial
m+w3000SC +wmd + mld= 1500 trial

4. 6 x 200 fresh swing, r= 200j
5. 1.5-2 mile cd + hip circuit

(cross-training: 1hr30' to 2hr easy)

for Friday, April 11

1. warm-up circuit
2. hurdle mobility
3. aerobic recovery
m+w800= 3 miles
wmd= 4-5 miles
mmd= 5-7 miles
mld= 7 miles
4. 4 x 120 fast, relaxed striding
5. cd exercises

for Thursday, Apr 10

6:45AM (coliseum)/8:30AM (Wardlaw) - strength & conditioning + go for some light 'jogging'

3:30PM - at track
1. warm-up circuit
2. aerobic recovery (very easy running today)
m+w800= 4 miles
wmd= 5-6 miles
mmd= 6-8 miles
mld= 8 miles
3. 4-6 x light strides on grass
4. foot drills in sand, plantar rolling, stretching

for Wednesday, Apr 9

2:15PM - m3000SC (ready to go at 3:00PM)
2:30PM - w3000SC (ready to go at 3:15PM)
*3200 @ tempo pace + 1600SC + 800, r= 4'

3:30PM - all others

m+w800
*450 + 350, r= 15' + 4 x 200 fresh swing, r= 200j

m+wmd
*3 x 700, r= 15' + 4 x 200 fresh swing, r= 200j
(or 7 x 800, r= 1')

mld
*4000 @ 5kGP

(cross-training: 10 x 1'20" hard, 40" easy)

for Tuesday, Apr 8

1. warm-up circuit
2. hurdle mobility
3. aerobic recovery
m+w800= 4 miles
wmd= 5-6 miles
mmd= 6-8 miles
mld= 8 miles
4. 6-8 x 80m fast, relaxed strides
5. foot drills in sand, plantar rolling, stretching

(cross-training: 6 x4' steady, r= 1')

for Monday, Apr 7

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

3:30PM - at track
1. warm-up circuit
2. 1.5-2 miles wu + 3 x starts (30, 60, 90)
3. workout
m+w 800= 1600 of 50 ins & outs
w+mmd= 2000m of 50 ins & outs
mld= 2000m of 50 ins & outs
for some= 20 x 200, r= 200j

4. 1.5-3 miles cd + cd exercises

(cross-training= 5 x 5', r= 2')