for the weekend

for those not traveling to meet:

Friday, Feb 1
fartlek on cinder loop at park
5', 4', 3', 2', 1' hard, r= equal time recovery

Saturday, Feb 2
aerobic conditioning, long run
w= 12 miles / m= 14-16 miles

for all:

Sunday, Feb 3
aerobic recovery
w= 4-6 miles / m= 6-10 miles

for Thursday, Jan 31

6:45AM - strength & conditioning at Wardlaw

aerobic recovery on own
w800= 4-5 miles
m800= 6-8 miles
wmd= 6 miles
mmd= 8-10 miles
mld= 10 miles

for Tuesday, Jan 29

1. warm-up circuit
2. 2 mile wu + 3 x bounding + 3 x starts
3. workout

m+w800: aerobic recovery (no warm-up)
w= 4-5 miles / m= 6-7 miles
+ 4 x 120m 'ins & outs'

m+wmd: 2 x 200m good swing, r= 200j
5 x 600m, r= 4-5' (through 400 at good pace, last 200 hard)
2 x 200m good swing, r= 200j

mld: 4x1000m + 4x600m + 4x400m, r= 3', 3', 2' / R= 5'
@5k pace

4. 2 mile cd
5. static stretching, calves + hamstrings

for Monday, Jan 28

6:45AM - strength & conditioning at coliseum
+ 3-4 miles easy running
8:30AM - strength & conditioning at Wardlaw
+ 3-4 miles easy running

3:30PM - at track

1. warm-up circuit
2. workout
m+w800: 1x450 + 2x250 + 3x150, r= 10', 6', 4'
m+wmd, mld: quality distance run,
mmd= 6-8 mi. / wmd= 5-6 mi. / mld= 10 mi.

3. 4 x 120m 'ins & outs'
4. static stretching

for the weekend

Saturday, Jan 26
aerobic conditioning - long run
w800= 4-6 miles / m800= 8-10 miles /
wmd= 10-14 miles / mmd= 12-15 miles /
mld= 14-17 miles

Sunday, Jan 27
aerobic recovery
w= 4-6 miles
m= 6-10 miles

Important to get miles in, but run very aerobically, i.e. easily

for Friday, Jan 25

1. warm-up circuit
2. 1.5-2 mile wu + bounds + starts
3. workout

women + m800 + mmd: 6-8 x 400m, r= 5'

mld: 2000-1600-1200-800-400, r= 3'/2.5'/2'/1.5'; v= 10k on down

4. 1.5-2 mile cd
5. static stretching

for Thursday, Jan 24

6:45AM - strength & conditioning at Wardlaw
+ 3-4 miles easy running

3:30PM - at track
1. warm-up circuit
+ single-leg bleacher hops
2. aerobic recovery
w800= 4 miles / m800= 6 miles / wmd= 6 miles / mmd= 8-10 miles / mld= 10
miles
3. 4 x 200m 'light & fluid'
(3kSC - hurdling practice)