for Friday, Mar 20

m800: 4 x 200, r= 300j, then 600+300, r= 600j, all @ 800GP

all others, choose one from below:

continuous 1600 using 1500 goal pace:
800GP + 400LT + 400GP

continuous 4800 using 5k goal pace:
1200GP + 600LT + 1200GP + 600LT + 1200GP

continuous 9600m using 10k goal pace:
(1600GP + 800LT) x 4

for Thursday, Mar 19

for those not traveling:
1. warm-up circuit
2. aerobic conditioning according to mileage target
3. 3 x 200 'light & fluid'
4. stretching & daily health

for Wednesday, Mar 18

*10:00 AM - practice time*

1. warm-up circuit + 5' abs
2. aerobic recovery according to mileage target
3. 6 x 60m technique strides
4. stretching as group + daily health

for Tuesday, Mar 17

*10:00 AM - practice / Happy St. Patrick's Day!*

1. speed ladder & hurdle drills
2. 1.5-2 mile wu + 3 x starts (60, 90, 120)
3. workout

3 x 1000, r= 5'

(some women will run 1000+300+600+200, r= 5')

4. 6 x straight-away accelerations, jog curves
5. easy cd according to mileage target
6. stretching as a group + daily health

for Monday, Mar 16

***10:00AM - meet in coliseum***

1. warm-up circuit w/ speed ladder
2. aerobic conditioning/quality running according to mileage target
3. 6 x 100 'light & fluid' technique strides
4. stretching as group + daily health
5. strength & conditioning at Wardlaw

for the weekend

(ON YOUR OWN)
for Saturday, Mar 14
long, aerobic conditioning according to mileage target
STRETCHING

for Sunday, Mar 15
OFF or aerobic recovery according to mileage target
STRETCHING + some core stabilization

***MONDAY'S PRACTICE AT 10:00AM***

for Friday, Mar 13

***6:30AM - meet at track (coliseum if rain)***

1. warm-up circuit w/ speed ladder
2. 1.5-2 mile wu + 3 x starts (60, 90, 120)
3. workout

3 mile controlled run on track
or
800m TT + 8 x 100

4. easy 2 mile cd
5. core stabilization session
*more easy cd if needed for mileage or easy running later in day on own