for Thursday, Apr 9

1. warm-up circuit
2. aerobic recovery according to mileage target
3. 2 x 300 'light & fluid'
4. stretching + daily health

for Wednesday, Apr 8

*m3000SC @ 2:05PM / w3000SC @ 2:45PM

1. speed ladder + hurdle drills
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout

m+w800 & m+w1500:
4 x 500m @ current 800 - 3%, r= 10-12'

m+w3000SC:
3200 steady + 1600SC + 800, r= 4'

m+w5k & 10k:
4 x 1200 @ 5kGP, r= 600j
+ 2 x 1600 cut-downs @ LT & 5kGP, r= 400j

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

for Tuesday, Apr 7

1. warm-up circuit + 5' abs
2. aerobic conditioning - quality run according to mileage target
3. 4 x 200 cut-downs, 'light & fluid'
4. stretching + daily health

for Monday, Apr 6

1. warm-up circuit + speed ladder
2. 10MT
3. aerobic recovery according to mileage target
4. 5 x 70m (30 float + 40 acc)
or hurdling practice for 3000SC
5. stretching as group
6. (5:30PM) strength & conditioning at Wardlaw

for Thursday, Apr 2

to hell with georgia!

the forecast calls for possible rain
glory to be had with temporary pain

fields are small but the comp is intense
for those who are ready, opportunity is immense

can you do it, can you bring the fight
can you match the electricity of a stormy night

can you be better, better than ever before,
can you dig, dig down, can you find some more

whether wind or rain or a talented foe
can you bring your best, are you ready to go

for Wednesday, Apr 1

1. warm-up circuit + 5' abs
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout

m+w800: 3 sets of 4 x 200 @ 800GP, r= 30"

m+w1500-3kSC: 3 sets of 4 x 400 @ 1500GP, r= 1'

m+w5k-10k: 6 x 1600 @ 10kGP, r= 1'30"

4. easy cd according to mileage target
5. stretching as group
6. (5:30PM) strength & conditioning at Wardlaw (max squat day)




OR



1. warm-up circuit + 5' abs
2. aerobic recovery according to mileage target - 30%
3. 2 x 300 'light & fluid'
4. stretching as group & daily health exercises

for Tuesday, Mar 31

1. speed ladder + hurdle drills
2. workout

3-5 mile quality run + 4 x 200 cut-downs w/ 200j

m+w800: 8 x 200 cut-downs

3. stretching + daily health