for Tuesday, Feb 3

1. warm-up circuit
2. aerobic recovery according to mileage target
3. 4 x 90m ins & outs (30 float + 30 acc + 30 float)
(hurdle technique for 3000SC)
4. stretching + daily health exercises

for Monday, Feb 2

NOTE: weather is expected to be bad, meaning we will plan to workout in coliseum. If weather turns out ok, we will be outside on track and workouts may be different than below.

1. warm-up circuit w/ speed ladder
2. 10MT
3. 1.5-2 mile wu + 3 x 50m starts
4. workout (in coliseum)

1 lap, 2 laps, 2 laps, 1 lap @ mileGP, r= 1'30"
+ steady run (2, 3, or 5 miles)


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

for Friday, Jan 30

1. warm-up + speed ladder
2. 1.5-2 mile wu to park cinder loop + strides
3. workout

800:
2-3 x 5 x 200, r= 200j / R= 800j
(w= 40, 38, 36, 34, 32 / m= 34, 32, 30, 28, 26)

mile-5k:
5-6 x (800 cut-downs + 300, r= 200j), R= 300j
(800's @ LT pace approaching 5k pace, 300's @ 3k pace)

4. easy cd according to mileage target
5. core stabilization in coliseum + stretching

for Thursday, Jan 29

1. warm-up circuit + speed ladder
2. aerobic recovery running according to mileage target
3. 'light & fluid' 200 x 3 (+ waterjump progression for 3kSC)
4. stretching + daily health exercises

for Wednesday, Jan 28

1. warm-up circuit + hurdle drills
2. 1.5-2 mile wu + 3 x starts (40, 60, 80)
3. workout

800-mile: 5 x 300 @ 800GP, r= 500j
3000-5k: 5 x 400 @ mileGP, r= 300j

4. easy cd according to mileage target (minimum of 20')
5. stretching + daily health exercises
6. (5:30PM) strength & conditioning at Wardlaw

for Tuesday, Jan 27

1. warm-up circuit
2. aerobic recovery according to mileage target
3. 4 x 90m ins & outs (30 acc + 30 float + 30 acc)
(hurdle technique for 3000SC)
4. stretching + daily health exercises

for Monday, Jan 26

1. warm-up circuit + speed ladder
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: 600+500+400+300+200+100

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