through the weekend

***those not traveling***

Thursday, Mar 20
3-4 mile anaerobic threshold run
(cross-training: 50-60' easy)

Friday, Mar 21
aerobic recovery, 10 miles
(cross-training: rowing, 1000m+1500m+1500m+1000m, r= 4')

Saturday, Mar 22
aerobic conditioning, 14 miles
(cross-training: 1hr 45' - 2hr easy)

Sunday, Mar 23
aerobic recovery, 10 miles
(cross-training: off)

for Wednesday, Mar 19

***9:30AM - at track, or coliseum if rain***

1. warm-up circuit
2. 1.5-2 mile wu + baton exchanges
3. workout

w800/m+wmd / 3000SC:
4 x 10 x 100, r= ~15", R= 3' on grass or turf
(3kSC - sets 1 & 3 w/ 1 hurdle and 1 barrier wj)

mld: aerobic conditioning
12 miles

4. 1.5-2 mile cd + cd exercises

(cross-training: 2 x 8 x 40" hard, 20" easy)

for Tuesday, Mar 18

***10:30AM - at track***

1. warm-up circuit (including single leg hops, 2x10)
2. aerobic recovery
w= 5-7 miles / m= 7-10 miles
3. 6 x 80m, r= 120w
4. hurdle walk-overs, foot drills

(cross-training: 8 x 4' steady, r= 1')

for Monday, Mar 17

***10:30AM - at track***

1. warm-up circuit
2. 1.5-2 mile wu + 3 x 60, 90, 120 starts
3. workout

w800(am only)
400 + 200 + 500 + 200 + 400 fast, r= 3', 3', 3', 8'

m+wmd
800 + 600 + 400 + 200, r= 8', 6', 4'
2 miles light running
6 x 300 cut-downs (3kSC w/ hurdles)

mld
4 x 1200 + 3 x 1600, r= 600j
(cut-down times)

***1:00PM - strength & conditioning at Wardlaw
+ 3-4 miles easy running

for the weekend

Saturday, Mar 15

aerobic conditioning, long run
w800= 6-8 miles
m800= 8-10 miles
wmd= 10 miles
mmd= 12 miles
mld= 14 miles
(cross-training: 1hr45' to 2hr easy)

Sunday, Mar 16

aerobic recovery
w800= 4 miles
m800= 7 miles
wmd= 6 miles
mmd= 8 miles
mld= 8-10 miles
(cross-training: off)

MONDAY, MAR 17 - practice at 10:30AM

for Friday, Mar 14

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

(w800/a.m. only)
w/ 400m group OR
2 sets of 120 + 100 + 80 + 60 + 40, r= 3' (10' between sets)

all others, choose one of the following:

a. fartlek on cinder loop at park: 5', 4', 3', 2', 1' hard w/ equal time recovery
b. fartlek on practice fields: 45' of diagonals at good to hard effort
c. quality run: w= 4-6 miles / m= 8-10 miles

4. 1.5-2 mile cd
5. cool-down exercises + stretching

(cross-training: rowing, 500m+1000m+1500m+1000m+500m, w/ equal time recovery)

for Thursday, Mar 13

strength & conditioning in the AM

aerobic recovery on your own
w800= 4-5 miles
m800= 7 miles
wmd= 6-7 miles
mmd= 8-10 miles
mld= 10-12 miles

+ light strides on grass

(cross-train: 50-60' easy)

*looking ahead, practice spring break week:
Monday
10:30AM - at track
1:00PM - strength & conditioning

Tuesday
10:30AM - at track

Wednesday
9:30AM - at track