for Thursday-Sunday, Apr 16-19

for those not traveling:

Thursday:
aerobic conditioning
quality running according to mileage target

Friday:
hard run - w= 3 miles, m= 5 miles
OR
w= 6 x 600 @ 3k pace, one every 4'
m= 8 x 600 @ 3k pace, one every 3'

Saturday:
aerobic conditioning
long, aerobic running according to mileage target

Sunday:
OFF
or
aerobic recovery according to mileage target

for Wednesday, Apr 15

those traveling:
OFF or 20' light running on own
stretching + daily health exercises
travel to FL - be on time!

those not traveling:
aerobic recovery according to mileage target
stretching + daily health exercises

for Tuesday, Apr 14

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

800-1500:
5 x 300 @ current 1500 - 3%, r= 300j
+ 3 x downhill sprints

3000SC:
5 x 300 @ current 1500 - 3%, r= 300j
+ light hurdling and waterjump practice

5000:
8 x 300 @ current 1500 - 3%, r= 300j

10,000:
5 x 300 @ current 1500 - 3%, r= 300j

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

for Monday, Apr 13

1. warm-up circuit + speed ladder
2. aerobic conditioning - quality run according to mileage target
3. 5 x 70 (30 float + 40 acc)
4. stretching
5. (5:30PM) light strength & conditioning at Wardlaw
6. daily health on own

for Saturday, Apr 11

***note practice time - 10:30AM***

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

m+w800: 300 + 250 + 3 x 200, r= 8', 6', 4' @ current 400-3%

all others: 9 x 400, r= 3' @ current 1500-3%


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

for Friday, Apr 10

1. warm-up circuit + core stabilization session
2. aerobic conditioning - quality run according to mileage target
3. barefoot jogging on grass, 4 laps
4. stretching + daily health

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