tobacco road

monday
800j, dynamic wu
+ aerobic running
+ 8 x technique strides
(10k - do Tue workout today)

tuesday
800j, mcmillan wu
+ aerobic fartlek: 5', 4', 3' @ 85% + 3 x 300 cut-downs
+ general strength/hurdle walkovers
(10k - OFF)

wednesday
OFF / Travel
(10k - light aerobic run + strides on own)
(5k only - do Tue workout today)

thursday
AM shake-out run - tbd
10k race
(5k only - OFF)

friday
AM shake-out run - tbd
800, 1500, 3000SC race

saturday
AM shake-out run - tbd
800, 1500, 5000 race

sunday (on your own)
medium-long aerobic running