for Tuesday, Jan 20

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

for Monday, Jan 19

m3kSC - 12:15PM / men - 12:30PM / women - 1:00PM
(*men's pictures @ 2:30PM)

1. warm-up circuit w/ speed ladder
2. 1.5-2 mile wu + 3 x 60m starts
3. workout

w800: 600+500+400+300+200+100
m800: w/ 1500 group

1500: 3 x 400 + 4-5 miles easy + 3 x 300 cut-downs, r= 100j
(m= 58, 56, 54 / w= 72, 70, 68)

m3kSC: 3200 (800H @ GP + 1600 @ LT + 800H @ GP)
+ 3 miles easy + 3 x 800 cut-downs, r= 200j

3k-5k: 1600 (400GP + 300LT + 200GP + 300LT + 400GP)
+ 3-4 miles easy + 3 x 800 cut-downs, r= 200j

4. easy cd according to mileage target
5. stretching + daily health exercises
6. (3:30PM) strength-training @ Wardlaw

for Friday, Jan16

those traveling:
aerobic recovery according to mileage target
+ 4 x 200 'light & fluid'
+ STRETCHING

those not traveling: ***2:30PM - PRACTICE***

warm-up circuit w/ speed ladder
1.5-2 mile wu + 2 x 100 starts

500 @ GP + 600 @ LT + 500 @ GP
+ 3-5 mile steady run
+ 5 x 300 cut-downs, r= 100j

w800:
300 @ GP + 300 @ LT + 200 @ GP
+ 800m steady
+ 5 x 300 cut-downs

easy cd according to mileage target
core stabilization session
stretching

on your own Thursday, Jan 15

(on your own) aerobic recovery according to mileage target
***STRETCHING - groin, hamstring, quad, downward dog!

For those not traveling - remember, practice Friday @ 2:30PM

for Wednesday, Jan 14

*meet at 3:30PM in coliseum; have warm clothes to put on after workout; remember to try to not have to park a car in coliseum lot*

1. warm-up circuit
2. 10MT - visualization
3. 1.5-2 mile wu + 3 x 50m starts

4. lactate threshold run on track
w= 4 mi / m= 5 mi (some will run slightly less than these distances)
w800: 500, 300, 150 + 3 x 200 @ GP

5. easy cd according to mileage target
6. (5:30PM) strength & conditioning at Wardlaw
*stretching and daily health exercises on own afterwards

for Tuesday, Jan 13

1. warm-up circuit
2. 10MT
3. aerobic recovery according to mileage target
4. 3 x 300 'light & fluid' or hurdling technique
5. stretching + daily health exercises

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