for Sunday, Mar 29

*practice time - 2:00PM; forecast is for low 50's and windy

1. warm-up circuit w/ speed ladder
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout

m+w800: 12 x 300, r= 300j

m+w1500: 12 x 400, r= 400j
(3kSC - last four with waterjump)

m+w5000: 4-5 mile cut-down run on track

4. easy cd according to mileage target
5. stretching as a group

for Friday, Mar 27

*meet at 3:30PM in coliseum

1. warm-up circuit w/ speed ladder
2. core stabilization
3. light aerobic recovery according to mileage target
4. 4 x light strides
5. stretching & daily health

for Thursday, Mar 26

1. warm-up circuit w/ speed ladder
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout - 8 x 200m cut-downs, r= 200j
4. easy cd according to mileage target
5. stretching
6. (5:30PM) strength & conditioning at Wardlaw
*daily health on own

for Wednesday, Mar 25

1. warm-up circuit + 5' abs
2. aerobic recovery according to mileage target
***light running***
3. 2 x 300 'light & fluid'
4. stretching as a group + daily health

for Tuesday, Mar 24

*w3000SC @ 2:30PM
*m3000SC @ 2:45PM
*all others @ 3:30PM

1. speed ladder + hurdles drills
2. 1.5-2 mile warm-up (in pants) + 3 x starts (60, 90, 120)
3. workout

m+w800: 400+200+500+200+300, r= 4', 2', 5', 2'
m+w1500: 400+200+500+200+500, r= 4', 2', 5', 2'
THEN 4 x 200 good-swing as shake-out for workout

m+w3kSC: 2x1200 @ 5kGP, r= 600j + 2x800SC @ GP, r= 400j + 4x400 @ 1500GP, r= 300j

m+w5k/10k: 4 x 1200 @ 5kGP, r= 800j + 3 x 1600 cut-downs @ LT, 10kGP, 5kGP, r= 400j

4. easy cd according to mileage target
5. STRETCHING + daily health
* if so inclined, offer pre-workout thoughts in comments

for Monday, Mar 23

1. warm-up circuit w/ speed ladder
2. 10MT
3. aerobic conditioning according to mileage target
4. 5 x 70m (30 float + 40 accelerate)
5. stretching as group
6. (5:30PM) strength & conditioning at Wardlaw
*daily health on own