for Thursday, Feb 12

ON YOUR OWN

aerobic recovery according to mileage target
+ light strides

*if racing Saturday, and not Friday:
8 x 200 cut-downs w/ 200j recovery
w= 38, 37, 36, 35, 34, 33, 32, 31
m= 33, 32, 31, 30, 29, 28, 27, 26

for Wednesday, Feb 11

1. warm-up circuit w/ hurdle drills
2. 10MT
3. aerobic recovery running according to mileage target
4. 4 x 200 'light & fluid' (hurdling technique for 3kSC)
5. (5:30PM) strength & conditioning at Wardlaw
6. stretching + daily health exercises on own

m+w800: 1 x 1000m, r= 1000j + 3 x 300 cut-downs, r= 100j
(w= 3:10, 57, 54, 51 / m= 2:40, 48, 45, 42)

for Tuesday, Feb 10

1. warm-up circuit + 10MT
2. 1.5-2 mile wu + 3 x starts (40, 60, 80)
3. workout

4 x 300, r= 300j
+ 2 x 800, r= 5'
+ 3 x 400, r= 400j
all at close to mile goal pace

OR

6 x 800 @ 5kGP, r= 400j

m+w800: 10 x 100 (w= 14/m= 12), r= 100j + easy aerobic running

4. easy cd according to mileage target
5. stretching & daily health exercises

for Monday, Feb 9

1. warm-up circuit w/ speed ladder
2. 10MT
3. aerobic conditioning according to mileage target
4. 5 x 70m (30 float + 40 acc)
5. stretching & daily health exercises
6. (5:30PM) strength & conditioning at Wardlaw

m+w800:
500 + 300 + 150 @ GP, r= 500j, 300j
+ 5 x 200 @ GP, r= 200j

for Friday, Feb 6

for those not traveling:

warm-up + strides

m+w800/mile:
continuous 1000 (using mile goal pace)
400(GP-3") + 200LT + 400(GP-3")
*record split times and total time - post to blog comments
+ 20-30' easy running
+ 5 x 300 cut-downs w/ 100 jog recovery

m+w3k-5k:
continuous 4800 (using 5k goal pace)
1200LT + 1200GP + 1200LT + 1200GP
*record split times and total time - post to blog comments
+ 2 miles easy running
+ 5 x 300 cut-downs w/ 100 jog recovery

easy cd according to mileage target
STRETCHING

for Thursday, Feb 5

(ON YOUR OWN)
aerobic recovery running according to mileage target
+ 3 x 200 'light & fluid'
+ stretching + daily health exercises

3:15PM - those traveling to meet, leave from coliseum

for Wednesday, Feb 4

1. warm-up circuit w/ hurdle drills
2. 1.5-2 mile wu + 2 x 80m starts
3. workout

lactate threshold run on track
w= 4 mi / m= 5 mi (some will run slightly less than these distances)
***those running 3k this weekend, DO NOT increase pace

800: 8 x 200 cut-downs, r= 200j

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