for Wednesday, Apr 30

1. warm-up circuit w/ hurdle mobility
2. workout

w800:
1.5 mile wu + 3 x starts (30, 60, 90)
8 x 100 @ 800GP, r= 10", R= 2'
6 x 100 @ 400DP, r= 10", R= 2'
4 x 100 @ 100%, r= 10"
1.5 mile cd

m800:
1.5 mile wu + 3 x starts (30, 60, 90)
2 x 600 @ 72 pace, r= 600j
1.5 mile cd

all others:
aerobic conditioning, w= 5-6 miles / m= 6-8 miles
+ 5 x 70m (20m stride + 30m fast + 20m stride)

3. cd exercises

for Tuesday, Apr 29

1. warm-up circuit
2. foot agility drills + straight-leg bounds, 4x30m
3. aerobic conditioning, w= 4-6 miles / m= 6-8 miles
4. 4 x grass strides
5. foot drills in sand, plantar rolling, stretching

*OR workout if not at practice on Monday : )

for Monday, Apr 28

women + m3000SC + mld:
1. warm-up circuit w/ hurdle mobility
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. 8 x 400 @ 1500GP - 2", r= 400j (~3')
4. 1.5-2 mile cd + cd exercises

m800: off

mmd:
1. warm-up circuit w/ hurdle mobility
2. aerobic conditioning, 6-8 miles
3. 6 x 100 strides
4. cd exercises

for Thursday-Sunday, Apr 24-27

Thursday, Apr 24:
-those traveling to Penn Relays:
aerobic recovery, 3-5 miles
-all others:
aerobic recovery, w= 5 miles, m= 7 miles

Friday, Apr 25:
1. warm-up, 1.5-2 miles
2. workout
-fartlek: 5', 4', 3', 2', 1' @ 85% effort w/ equal time recovery @ 65% effort
OR
-hard sustained run: 20'
3. cool-down, 1.5-2 miles

Saturday, Apr 26
aerobic conditioning, w= 8-10 miles, m= 10-12 miles

Sunday, Apr 27
aerobic recovery, w= 6-8 miles, m= 8-10 miles

for Wednesday, Apr 23

*for those traveling to Penn on Wednesday + m800:
3 miles easy on your own

*for all others:
w= 5 miles
m= 6-7 miles

for Tuesday, Apr 22

***m3000SC - be warmed-up and ready to go at 3:30PM***

1. warm-up circuit
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout

*for 4x400, SMR, DMR, 4x800, and w3000m Penn Relays group + all others:
1 x 300 + 250 + 200 + 150, r= 6', 5', 4'
OR
8 x 400 @ 1500GP, r= 400j
OR
1200SC + 2 miles steady + 1200SC + 1 x 200, r= 400j, 400j, 800j

*for w3000SC, m+w5000 Penn Relays group:
3-5 miles easy running + light strides

4. 1.5-2 mile cd + hip circuit

for Monday, Apr 21

*no strength & conditioning in AM, optional 2-4 miles easy running*

3:30PM - at track
1. warm-up circuit + hurdle mobility
2. workout

aerobic recovery for 4x400, SMR, DMR, 4x800, and w3000m Penn Relays group
w800= 3 miles / m800= 5 miles / wmd= 5 miles /
mmd= 7 miles

anaerobic sharpeners for w3000SC, m+w5000 Penn Relays group + all others
2000m of 50m ins & outs

3. foot drills in sand, plantar rolling, stretching