for Monday, January 12

*note: dress appropriately for practice, the temperature drops quite noticeably when the sun goes behind the buildings; make sure you have warm clothes to put on as you finish workouts/runs and begin stretching, etc.

1. warm-up circuit + hurdle drills
2. 10MT
3. 1.5-2 mile wu + 4 x 40m starts
4. workout:

m+w800:
600+500+400+300+200+100, r= 6', 5', 4', 3', 2'

all others:
3-5 x 1600 @ 5k pace, r= 800j

5. easy cd according to mileage target
6. stretching + daily health exercise
7. (5:30PM) strength & conditioning at Wardlaw

for the weekend, Jan 10-11

for Saturday:

long aerobic running on own according to mileage target
+ stretching (hamstring, groin, quads, calves)

for Sunday:

women - off (or easy aerobic running on own if mileage needed)

men - easy aerobic running on own according to mileage target
+ stretching (hamstring, groin, quads, calves)

for Friday, Jan 9

1. warm-up circuit
2. 10MT
3. 1.5-2 mile wu + 3 x 80m starts
4. workout

800-1500:
800 (200 at GP + 400 at LT + 200 at GP)
+ 5 mile steady run
+ 9 x 300 cut-downs, r= 100j

3kSC-10k (all women):
1600 (400 at GP + 800 at LT + 400 at GP)
+ steady run (w= 4 miles / m= 5 miles)
+ 5 x 300 cut-downs, r= 100j

5. easy cd according to mileage target
6. core stabilization session courtesy of S&C coach
7. stretching + daily health exercises

for Thursday, Jan 8

1. warm-up circuit + hurdle walk-overs
2. 10MT
3. aerobic recovery according to mileage target
4. 3 x 200 'light & fluid'
5. stretching & daily health exercises

for Tuesday, Jan 6

1. warm-up circuit
2. 10MT
3. aerobic recovery according to mileage target
4. stretching & daily health exercises

*bball game tomorrow so if you can avoid driving and parking at coliseum, it would be good!

for Monday, Jan 5

1. warm-up circuit
2. 10MT
3. 1.5-2 mile wu + 3 x 60m starts
4. workout

800-1500:
3 x 400, r= 400j
+ 30' easy running
+ 3 x 300 cut-downs, r= 100j

3kSC-10k:
400+600+400+200 @ mile GP, r= 200j
+ 30' easy running
+ 6 x 300 cut-downs, r= 100j

5. easy cd according to mileage target
6. stretching + daily health exercises
7. (5:30PM - strength & conditioning @ Wardlaw)

(NOTE: if you are not going to be at practice, text COACH with last week's mileage; also text if you need to consult regarding your paces for workout.)

for the weekend

*for Saturday, Jan 3
***10:00AM - meet in coliseum***

1. warm-up circuit
2. 10MT
3. 8 x 300, r= 300j @ 3k pace
+ aerobic conditioning running according to mileage target
+ 8 x 300, r= 300j @ 3k pace
4. yoga stretching + daily health exercises


*for Sunday, Jan 4
aerobic recovery according to mileage target or OFF