for Wednesday, Oct 29

1. warm-up circuit
2. 1.5-2 mile wu + 3 x 80m starts on grass
3. 8-10 x 300m on track, r= 300j
4. easy cd according to mileage target
5. stretching, roll plantar fascia

for Tuesday, Oct 28

***3:30 PM - on track, ready to go***

1. warm-up w/ strength & conditioning coach
2. aerobic recovery according to mileage target
3. 5 x 100m 'light & fluid' on grass
4. barefoot jogging on grass, 3 laps
5. stretching, roll plantar fascia

for Monday, Oct 27

1. warm-up circuit + hurdle drills
2. 1.5-2 mile wu to park cinder loop + 3 x 80m starts on grass

3. cut-down 1000's
w= 4 x 1000, r= 1:30/2:15/3:00 @ LT to 3k pace
m= 6 x 1000, r= 1:30/2:00/2:30/3:00/3:30 @ LT to 3k pace

4. easy cd according to mileage target
5. stretching, roll plantar fascia
6. (5:30PM) strength & conditioning at Wardlaw

for the weekend

for Saturday, Oct 25:

***meet at park at 9:15AM, ready to run***

1. 1.5-2 mile wu to park
2. aerobic conditioning on park lake loop @ LT+25-30"
w= 7 miles / men= 9 miles / w800= 4 miles / m800= 4-5 miles
3. easy cd according to mileage target
4. stretching on own

for Sunday, Oct 26

w= OFF or easy aerobic recovery according to mileage target
m= easy aerobic recovery according to mileage target

for Friday, Oct 24

*great job by everyone today in the workout! Stretch before bed tonight!

3:30PM - practice tomorrow, meet in coliseum

The weather is supposed to be very bad the entire day on Friday with colder temperatures and lots of wind and rain. Make every effort to get your mileage in, but make sure you dress appropriately. If it's just too bad outside, you can shorten the mileage and run some inside at the coliseum. But you can get your running in whenever you want. And do some stretching. JUST BE AT PRACTICE AT 3:30PM IN THE COLISEUM. We will go over the weekend training.

for Thursday, Oct 23

***3:30 PM - on track, ready to go***

1. warm-up w/ s & c coach
2. 1.5-2 mile wu + 3 x 80m starts on grass

3. workout (on track)
w= 2400m + 3 x 1200m, r= 12' / 3'
m= 3200m + 3 x 1600m, r= 15' / 3'
w800= 2000m + 1 x 1200m
m800= 3200m + 1 x 1600m

4. easy cd according to mileage target
5. stretching + roll plantar fascia

for Wednesday, Oct 22

1. warm-up circuit
2. aerobic recovery running according to mileage target
3. hurdles w/ technique strides on grass
4. barefoot jogging on grass, 2 laps
5. stretching + roll plantar fascia

m+w800: 6 x 200m, r= 2'