for Thursday, Oct 4

6:45AM - strength & conditioning at Wardlaw
+ 20-30' light running

3:30PM - at track
1. mobility- iron cross, scorpion
2. foot drills
3. aerobic running
w= 60' / m= 75'
(total time includes - run to park, 7 x long hill, steady running at 75-80% around lake loop, run to campus, 3 x 200m 'light & fluid')
4. yoga stretching, downward dog & revolved triangle

m&w800:
reps on short hill at park

for Wednesday, Oct 3

OFF - no scheduled practice
*optional, though recommended, easy aerobic running on own
w= 45' / m= 60' / m800= 45' / w800= 30'

for Tuesday, Oct 2

1. warm-up circuit
2. 2 mile wu + strides
3. lactate threshold (LT) work on park lake loop
w= 2 x 15' (1st @ LT+10" / 2nd @ LT)
m= 2 x 3 mi. (1st @ LT+10" / 2nd @ LT)
4. 2 mile cd + leg swings

(LT defined as time for 3 mile on track + ~30")

m800 - in stadium at 3:20PM + 20-30' light running
w800 - in stadium at 2:00PM + 20' light running

for Monday, Oct 1

6:45AM - strength & conditioning in Wardlaw
+ 20-30' light running

3:30PM - meet on track
1. mobility- hip crossover, scorpion
2. foot drills
3. aerobic runningw= 60' / m= 75'
4. 6 x 120m ins & outs on grass
5. static stretching, calves + hamstrings

m+w800:
350's @ 2k pace w' equal time recovery
(goal # for w= 12 / m= 16)

for Thursday, Sep 27

6:45AM - strength & conditioning in Wardlaw
+ 20-30' light running

3:30PM - at track
1. warm-up circuit
2. 1 mile wu
3. tempo run at 80% effort
w= 3 mile / men= 4 mile
4. 1 mile light running
5. 1200+800+400 @ 5k pace on track w/ equal jog recovery
6. 1 mile cd + static stretching, calves + hamstrings

w800:
stadium workout at 2:00PM
+ 20' light running

m800:
stadium workout at 3:20PM
+ 20-30' light running

for Tuesday, Sep 25

1. warm-up circuit
2. 1 mile wu to park lake loop
3. tempo run @ 80% effort
w= 7 miles / m= 10 miles
4. 1 mile cd
5. leg swings
***8:00PM - team pictures at track; bring designated attire & running shoes

m+w800:
6:15PM - meet at track to wu
7:00Pm - 3000m time trial (or 2000m)
***team pictures to follow :)

for Monday, Sep 24

6:45AM - strength & conditioning in Wardlaw
+ 20-30' light running

3:30PM - meet on track
1. mobility- hip crossover, scorpion
2. foot drills
3. aerobic running
w= 45' / m= 60' / m800= 30' / w800= 20'
4. 6 x 120m ins & outs on grass
5. static stretching, calves + hamstrings