1. warm-up circuit + hurdle drills
2. 1.5-2 mile wu + 3 x starts (40, 60, 80)
3. workout
800-mile: 5 x 300 @ 800GP, r= 500j
3000-5k: 5 x 400 @ mileGP, r= 300j
4. easy cd according to mileage target (minimum of 20')
5. stretching + daily health exercises
6. (5:30PM) strength & conditioning at Wardlaw
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