for Tuesday, Feb 19

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

m+w800:
2 x 400+300+250+200+150, r= 4'/3'/2'/2', R= 10' @ 800 pace

mmd:
2 x 500+400+300+200, r= 5'/4'/3', R= 10' @ 1000 pace

wmd:
7 x 800m, r= 1' @ goal 5k pace; OR mmd workout

mld:
6 x 1600, r= 3' @ 10k pace or faster

4. 1-2 mile cd
5. static stretching, calves + hamstrings; plantar fascia rolling

for Monday, Feb 18

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 running
w= 4-6 miles / m= 6-9 miles
3. 4 x 150m 'ins & outs'

for Wednesday, Feb 13

1. warm-up circuit
2. aerobic recovery

m+w 800= 3-5 miles + 2 x 200m fast, r= 600j

m+wmd= 5-8 miles + 3 x 250m 'light & fluid'

mld= 9 miles + 3 x 250m 'light & fluid'

3. mobility - hip crossover, scorpion, leg swings

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