for Wednesday, May 7

***9:30AM***

1. warm-up circuit
2. aerobic recovery
m+w800= 3 miles / m+wmd= 5-7 miles / mld= 5-7 miles
3. 4 x 200 'light & fluid'
4. leg swings

for Tuesday, May 6

***m3000SC - 8:45AM / w3000SC - 9:00AM***

6 x 400SC, r= 400j

***all others - 9:30AM***
1. warm-up circuit w/ 4 x 30m straight-leg bounding
2. 1.5-2 mile wu + 3 x 60m starts
3. workout

m400: 2 sets of 2 x 150 fast w/ 100 float recovery, R= 15'

m+w800: 2 sets of 2 x 300, r= 1'; R= 15'

m+w1500: 2 x 700, r= 15'

m5000: 2 x 2000, r= 10'

4. 1.5-2 mile cd
5. foot drills in sand, plantar rolling, stretching

for Monday, May 5

***9:30AM***

1. warm-up circuit w/ hurdle mobility

2. 1.5-2 mile wu + 3 x starts (30, 60, 90)

3. 2 x 200 sprint speed, r= 600j
+ 3 miles (m+w800) / 4 miles (wmd) / 5 miles (mmd+mld)
(run 200's individually)

4. hip circuit

for Thursday-Friday, May 1-2

*depending on exam schedule, workout on one day, medium-long run on other day.

workout day:
3 x 300, r= 6' OR
100+200+300+400+500, r= equal distance walk OR
300+400+600+1000, r= 400j, 400j, 600j OR
2 x 4 x 400, r= 1', R= 12' OR
800SC + 1200SC + 600SC + 400SC, r= 90", 2', 90"

medium-long run day:
w= 6-8 miles
m= 8-10 miles

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