for Tuesday, Feb 12

1. warm-up circuit
2. 1.5-2 miles wu + 3 x bounding + 3 x starts
3. workout

m+w800/m+wmd: 9 x 400m, r= 2' (3 @ mile + 3 @ mile+3" + 3 @ mile)

mld: 5-6 x 1600m @ 10k pace or better, r= 3'

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

for Monday, Feb 11

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
w= 3-6 miles / m= 6-10 miles
3. 4 x 150m 'ins & outs'
4. posterior tib & calf raises

for Friday, Feb 8

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

wmd= 6k hard run on track
mmd= 4 mile hard run on track
mld= 8 mile run on park lake loop
alternating 1 mile @ 10k pace and 1 mile at 10k + 1'

4. 1-2 mile cd + static stretching

*post results to comment section*

for Thursday, Feb 7

6:45AM - strength & conditioning at Wardlaw

aerobic recovery on own OR OFF
w800= 3-4 miles
m800= 6 miles
wmd= 4-5 miles
mmd= 8-10 miles
mld= 8-10 miles

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