for Saturday, Apr 11

***note practice time - 10:30AM***

1. speed ladder + hurdle drills
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout

m+w800: 300 + 250 + 3 x 200, r= 8', 6', 4' @ current 400-3%

all others: 9 x 400, r= 3' @ current 1500-3%


4. easy cd according to mileage target
5. stretching + daily health

for Friday, Apr 10

1. warm-up circuit + core stabilization session
2. aerobic conditioning - quality run according to mileage target
3. barefoot jogging on grass, 4 laps
4. stretching + daily health

for Thursday, Apr 9

1. warm-up circuit
2. aerobic recovery according to mileage target
3. 2 x 300 'light & fluid'
4. stretching + daily health

for Wednesday, Apr 8

*m3000SC @ 2:05PM / w3000SC @ 2:45PM

1. speed ladder + hurdle drills
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout

m+w800 & m+w1500:
4 x 500m @ current 800 - 3%, r= 10-12'

m+w3000SC:
3200 steady + 1600SC + 800, r= 4'

m+w5k & 10k:
4 x 1200 @ 5kGP, r= 600j
+ 2 x 1600 cut-downs @ LT & 5kGP, r= 400j

4. easy cd according to mileage target
5. stretching + daily health

for Tuesday, Apr 7

1. warm-up circuit + 5' abs
2. aerobic conditioning - quality run according to mileage target
3. 4 x 200 cut-downs, 'light & fluid'
4. stretching + daily health

for Monday, Apr 6

1. warm-up circuit + speed ladder
2. 10MT
3. aerobic recovery according to mileage target
4. 5 x 70m (30 float + 40 acc)
or hurdling practice for 3000SC
5. stretching as group
6. (5:30PM) strength & conditioning at Wardlaw