for Wednesday, Nov 7

1. warm-up circuit
2. 2 miles wu + strides
3. 8 x 200, r= 200j
w @ 35-37 / m @ 31-32
4. 2 miles cd
5. static stretching

m+w800:
short hill repeats at park
w= 2 x 10 / m= 2 x 12

for Tuesday, Nov 6

1. warm-up circuit
2. aerobic conditioning
w= 4 mile @ 7:00 pace / 5 mile @ 6:50-6:55
m= 6 miles
3. 3 x 150 'light & fluid'
4. static stretching

for Monday, Nov 5

3:30PM - at track

1. warm-up circuit
2. 2 miles wu + strides
3. workout on track
3 x 1000m, r= 5' + 4 x 300m cut-downs, r= 300j
pace= fast
4. 2 miles cd
5. static stretching

m+w800:
200's @ vVO2max w/ equal time recovery
w @ 44 / m @ 35

for Friday, Nov 2

3:30PM - at track
1. warm-up circuit
2. 2 miles wu + light strides
3. workout
w= 2 x 1600, r= 6'
m= 3200 + 2 x 1600, r= 15'/3'
4. 2 miles cd
5. static stretching

m+w800:
2 x 4 x 200, r= 2' / R= 4'

for Wednesday, Oct 31

1. warm-up circuit
2. 1 mile wu to park
3. tempo fartlek, on grass upper hills area and lower grass field
w= 5 x 4' tempo efforts, r= 2'
m= 6 x 5' tempo efforts, r= 2'
4. 1 mile cd
5. static stretching

m+w800:
short hill repeats at park
w= 2 x 8 reps / m= 2 x 10 reps

for Tuesday, Oct 30

1. warm-up circuit
2. 2 mile wu + strides
3. 8-10 x 300, r= 300j
4. 2 mile cd
5. yoga stretching

m+w800:
aerobic recovery, w= 30-45' / m= 45'
+ 2 x 300 'light & fluid'

for Monday, Oct 29

6:45AM - strength & conditioning at Wardlaw
+ 15-20' light running

3:30PM - at track
1. warm-up circuit
2. aerobic conditioning
w= 4 or 5 mile quality run / m= 60' easy running
3. 4 x 200m 'light & fluid'
4. static stretching

m+w800:
1000 + 800 + 600 + 400 + 200,
w @ 92's / m @ 72's
recovery of equal time