for Sunday, May 10

***call your mom today!***

aerobic recovery
regional qualifiers - 6 to 8 miles
others - 3 to 6 miles

ALL - active stretch before / static stretch after

for Thursday, May 7

***practice time - 9:00AM***

1. 1200j + warm-up circuit
2. aerobic recovery according to mileage target
3. light technique strides or hurdling practice on grass
4. stretching + daily health

those who raced on Tuesday:
6 x 200 cut-downs, r= 200j

for Wednesday, May 6

***practice time - 9:00AM***

1. jog 1000m, warm-up circuit
2. 1.5-2 mile wu + 2 x 80 starts
3. workout

3000SC & down:
2 x 500 @ current 1500 - 8%, r= 7-8'
+ 3-5 x 200 'light & fluid'

5000:
1000 @ current 1500 + 3%, r= 1000j
+ 3-5 x 200 'light & fluid'

4. easy cd according to mileage target
5. stretching

*those who raced:
aerobic recovery + 3 x 200

para cinco de mayo

***note practice time - 9:00AM***

1. speed ladder + hurdle drills
2. aerobic recovery according to mileage target
3. light technique strides on grass
4. stretching

*for those racing at ATC meet:
9:00AM - warm-up + light 10' run + stretching

for Monday, May 4

***note practice time - 9:00AM***
(meet in coliseum if raining)

1. warm-up circuit + speed ladder
2. 1.5-2 mile wu + 3 x 50 starts
3. 2 sets of 4-5 x 150 @ aggressive 800 pace, r= 250j (~2.5-3'); R= 800j
(3000SC - some 150's with 3 hurdles)
4. easy cd according to mileage target (minimum of 2 miles)
5. core stabilization + stretching

*those competing at ATC meet on Tuesday - 20' light running + strides