for those not traveling

Wednesday, Feb 25
progressive run, increasing pace throughout run, approaching MP (marathon pace, which is approximately 25-30" slower than lactate threshold pace)

Thursday, Feb 26
aerobic recovery according to mileage target

Friday, Feb 27
800-1500:
continuous 800 (400GP + 200LT + 200GP)
+ 1 mile easy running
+ 5 x 300 cut-downs

5k-10k:
continuous 9600m/~6 mi. (1600GP+800LT x 4)

Saturday, Feb 28
long aerobic conditioning according to mileage target

Sunday, Mar 1
women= off / men= aerobic recovery according to mileage target

for Tuesday, Feb 24

1. warm-up circuit
2. 10MT
3. aerobic conditioning according to mileage target
4. light strides on grass
5. stretching + daily health exercises

for Monday, Feb 23

1. warm-up circuit w/ speed ladder
2. 10MT
3. 1.5-2 mile wu + 3 x starts (40, 60, 80)
4. (for all) 3 x 200, r= 200j @ pace for following fast repetitions:

for 800: 1 x 600 + 300, r= 5'
for mile: 1 x 1000+300, r= 5'
then for both, 3 x 200, r= 3'

for 3k-5k: 1 x 1600 + 3 miles easy + 5 x 300 cut-downs

5. easy cd according to mileage target
6. (tba) strength & conditioning

field day friday

1. warm-up circuit w/ hopscotch
2. 10MT
3. 1.5-2 mile wu + 3 x 40m starts
4. 5 x 400 relay (each person runs five 400's)
(line-up in single file line! no talking and no touching!)

Miss Megesi's 4th grade: mkD, aK, sA, bK, kB
Mr. Drosky's 4th grade: amM, anM, lP, jS, mK
floater: mMc

Miss Megesi's 5th grade: ecG, cG, tG, jF, jS, kA
Mr. Drosky's 5th grade: bM, mML, dB, dMc, mL, nwM

balloon races - 7 x 800, r= 1'
boys: moH, nT, mS, maH, tP, pOb
girls: vK, fB

5. easy cd according to mileage target
6. stretching, daily health exercises
7. bathroom and wash hands before heading to lunchroom

for Thursday, Feb 19

1. warm-up circuit
2. 10MT
3. aerobic recovery according to mileage target
4. light strides on grass (hurdle technique for 3000SC)
5. stretching + daily health exercises

for Wednesday, Feb 18

1. warm-up circuit w/ hurdle drills
2. 10MT
3. 1.5-2 mile wu + 3 x 60m starts
4. workout

women= 3 x 1000, r= 5' / 2 @ 3k GP + 1 @ faster

men= 9 x 400, r= 2' / 3 @ mileGP + 3 @ GP+2" + 3 @ mileGP

w800= 1 x 1000 w/ women's group + 5 x 300 cut-downs
m800= w/ men's group

5. easy cd according to mileage target
6. (5:30PM) strength & conditioning at Wardlaw
*stretching on own in evening

***if forced inside due to rain, women will complete same workout, men will modify to 4 x 1 lap @ mile GP + 4 x 1 lap @ GP+2" + 4 x 1 lap @ mileGP

for Tuesday, Feb 17

1. warm-up circuit
2. 10MT
3. aerobic recovery according to mileage target
4. light strides on grass
(hurdle technique for 3000SC)
5. stretching + daily health exercises