for Friday, Jan 23

for those not traveling:

warm-up + strides

m+w800/1500:
continuous 1600 (using 1500 goal pace)
400GP + 300LT + 200GP + 300LT + 400GP
*record split times and total time - post to blog comments
+ 1 mile easy running
+ 5 x 300 cut-downs w/ 100 jog recovery

m+w3k-5k:
continuous 4800 (using 5k goal pace)
800GP + 1200LT + 800GP + 1200LT + 800GP
*record split times and total time - post to blog comments
+ 2 miles easy running
+ 5 x 300 cut-downs w/ 100 jog recovery

easy cd according to mileage target
STRETCHING

for Thursday, Jan 22

on your own:

easy aerobic recovery according to mileage target
stretching

for those traveling, it would be best if you could do it before leaving

for Wednesday, Jan 21

1. warm-up circuit w/ speed ladder
2. 1.5-2 mile wu + strides
3. lactate threshold run @ MP on park lake loop
(w= 6-7 miles / m= 8-9 miles)

800: 8 x 200, r= 200j

4. easy cd according to mileage target
5. (5:30PM) strength & conditioning at Wardlaw
6. stretching + daily health exercises on own

for Tuesday, Jan 20

1. warm-up circuit
2. 10MT
3. aerobic recovery according to mileage target
4. 3 x 200 'light & fluid' or waterjump progression
5. stretching + daily health exercises

for Monday, Jan 19

m3kSC - 12:15PM / men - 12:30PM / women - 1:00PM
(*men's pictures @ 2:30PM)

1. warm-up circuit w/ speed ladder
2. 1.5-2 mile wu + 3 x 60m starts
3. workout

w800: 600+500+400+300+200+100
m800: w/ 1500 group

1500: 3 x 400 + 4-5 miles easy + 3 x 300 cut-downs, r= 100j
(m= 58, 56, 54 / w= 72, 70, 68)

m3kSC: 3200 (800H @ GP + 1600 @ LT + 800H @ GP)
+ 3 miles easy + 3 x 800 cut-downs, r= 200j

3k-5k: 1600 (400GP + 300LT + 200GP + 300LT + 400GP)
+ 3-4 miles easy + 3 x 800 cut-downs, r= 200j

4. easy cd according to mileage target
5. stretching + daily health exercises
6. (3:30PM) strength-training @ Wardlaw