for Wednesday, Nov 5

1. warm-up circuit
2. 1.5-2 miles wu + 3 x 80m starts on grass

3. (on track)
w= 1 x 3200m + 4 x 300m cut-downs
m= 1 x 3200m + 2 x 1600m, r= 15', 3'

4. easy cd according to mileage target
5. stretching

m+w800:
w= 1 x 1600; m= 1 x 3200

for Tueday, Nov 4

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

1. warm-up w/ strength & conditioning coach
2. aerobic recovery according to mileage target
3. 3 x 300m on grass 'light & fluid'
4. 3 laps, barefoot jogging on grass
5. stretching, roll plantar fascia

for Monday, Nov 3

1. warm-up circuit & hurdle drills
2. 1.5 mile wu to park short grass hill
3. 8-10 x short hill w/ jog around and down rec (approx 400m loop)
4. easy cd according to mileage target
5. (5:30PM) strength & conditioning at Wardlaw

*women - track & field pictures in evening

for the weekend

those not traveling:

Friday, Oct 31
aerobic recovery on own according to mileage target

Saturday, Nov 1
long, aerobic conditioning on own according to mileage target

Sunday, Nov 2
w= off
m= easy aerobic recovery according to mileage target

for Thursday, Oct 30

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

1. warm-up w/ s & c coach
2. easy 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

others:
w= 3200m hard run on track
m= 4800m hard run on track

m+w800:
250 + 200 + 2 x 150 + 3 x 100, r= 5', 4', 3', 2'

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