for Tuesday, Apr 28

aerobic conditioning, quality running, according to mileage target

*run according to how you feel. If you need more of a recovery day, run easier. If your schedule permits, you can run on your own in the morning to avoid the hotter part of the day.

for Monday, Apr 27

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

1500-5k: 7 x 800 @ current 5k - 3%, r= 1'

800: 1 X flying 30 + 60 + 90 + 120 + 150, r= 3', 6', 9', 12'

4. easy cd according to mileage target
5. (5:30PM) those that competed at Penn - max testing at Wardlaw

for the weekend

Friday, Apr 24:
aerobic recovery according to mileage target

Saturday, Apr 25
aerobic conditioning according to mileage target

Sunday, Apr 26
w= OFF or light running
m= aerobic recovery according to mileage target

Monday, Apr 27
good luck on exams
practice at regular time - 3:30PM

for Thursday, Apr 23

Fartlek:
5', 4', 3', 2', 1' hard w/ equal jog recovery

or

20' fartlek
(2x90" + 4x60" + 4x30" + 4x15" w/ equal recovery)

for Wednesday, Apr 22

those competing at Penn:
w= light aerobic recovery on own; travel to Philadelphia
m= light aerobic recovery on own according to mileage target

those not competing at Penn:
light aerobic recovery on own according to mileage target
*men - max testing at Wardlaw @ 5:30PM

for Tuesday, Apr 21

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

5 sets of 3 x 200 @ 1500-3%, r= turn around in exchange zone
R= 200j

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

those who did not race Saturday:
aerobic conditioning according to mileage target

***those not traveling to Penn - max testing at Wardlaw @ 5:30PM

for Monday, Apr 20

those who did not race Saturday:
1. speed ladder + hurdle drills
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout

5 sets of 3 x 200 @ 1500-3%, r= turn around in exchange zone
R= 200j

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

those who raced Saturday:
aerobic recovery according to mileage target