for Wednesday, Feb 6

*3:15PM - squad meeting for those traveling to meet*
1. warm-up circuit
2. squat jumps + sgl leg bleacher hops, 2 x 10
3. aerobic recovery
w800= 3-4 miles / m800= 5 miles / wmd= 5-6 miles /
mmd= 8-9 miles / mld= 11 miles
4. 4 x 300m 'light & fluid'
5. mobility: hip crossover, scorpion, leg swings

for Tuesday, Feb 5

1. warm-up circuit
2. 1-2 mile wu + 3 x bounding + 3 x starts
3. workout

m+w800 (+JS): 400+200+300+200+500, r= 6', 4', 6', 10' + 3x200 fresh swing

m+wmd: 20' fartlek on cinder loop

mld: 8 mile run on lake loop alternating 1 mile @ 10k pace, 1 mile @ 10k+1' pace

4. 1-2 mile cd
5. static stretching, calves + hamstrings

for Monday, Feb 4

6:45AM - strength & conditioning at coliseum
+ 3-4 miles easy running

8:30AM - strength & conditioning at Wardlaw
+ 3-4 miles easy running

3:30PM - at track
1. warm-up circuit
2. aerobic conditioning
m+w800: Igloi-style / wmd= 5-6 miles / mmd= 8 miles / mld= 8-10 miles
3. 4 x strides on grass
4. posterior tib / calf strengthening

for the weekend

for those not traveling to meet:

Friday, Feb 1
fartlek on cinder loop at park
5', 4', 3', 2', 1' hard, r= equal time recovery

Saturday, Feb 2
aerobic conditioning, long run
w= 12 miles / m= 14-16 miles

for all:

Sunday, Feb 3
aerobic recovery
w= 4-6 miles / m= 6-10 miles

for Thursday, Jan 31

6:45AM - strength & conditioning at Wardlaw

aerobic recovery on own
w800= 4-5 miles
m800= 6-8 miles
wmd= 6 miles
mmd= 8-10 miles
mld= 10 miles

for Tuesday, Jan 29

1. warm-up circuit
2. 2 mile wu + 3 x bounding + 3 x starts
3. workout

m+w800: aerobic recovery (no warm-up)
w= 4-5 miles / m= 6-7 miles
+ 4 x 120m 'ins & outs'

m+wmd: 2 x 200m good swing, r= 200j
5 x 600m, r= 4-5' (through 400 at good pace, last 200 hard)
2 x 200m good swing, r= 200j

mld: 4x1000m + 4x600m + 4x400m, r= 3', 3', 2' / R= 5'
@5k pace

4. 2 mile cd
5. static stretching, calves + hamstrings

for Monday, Jan 28

6:45AM - strength & conditioning at coliseum
+ 3-4 miles easy running
8:30AM - strength & conditioning at Wardlaw
+ 3-4 miles easy running

3:30PM - at track

1. warm-up circuit
2. workout
m+w800: 1x450 + 2x250 + 3x150, r= 10', 6', 4'
m+wmd, mld: quality distance run,
mmd= 6-8 mi. / wmd= 5-6 mi. / mld= 10 mi.

3. 4 x 120m 'ins & outs'
4. static stretching