for Wednesday, Feb 18

1. warm-up circuit w/ hurdle drills
2. 10MT
3. 1.5-2 mile wu + 3 x 60m starts
4. workout

women= 3 x 1000, r= 5' / 2 @ 3k GP + 1 @ faster

men= 9 x 400, r= 2' / 3 @ mileGP + 3 @ GP+2" + 3 @ mileGP

w800= 1 x 1000 w/ women's group + 5 x 300 cut-downs
m800= w/ men's group

5. easy cd according to mileage target
6. (5:30PM) strength & conditioning at Wardlaw
*stretching on own in evening

***if forced inside due to rain, women will complete same workout, men will modify to 4 x 1 lap @ mile GP + 4 x 1 lap @ GP+2" + 4 x 1 lap @ mileGP