for Thursday, May 14

***practice time - 9:00AM***

1. 1200j + active stretching
2. very light aerobic recovery
3. light strides
4. static stretching + daily health

for Wednesday, May 13

***practice time - 9:00AM***

1. 1200j + active stretching + dynamic warm-up
2. aerobic recovery according to mileage target
3. light strides
4. static stretching + daily health exercises

for Tuesday, May 12

*m800 w/ summer school @ 8:30AM*
*m3000SC @ 8:30AM*
*others - 9:00AM*

1. 1200j + active stretching + dynamic foot drills
2. 1.5-2 mile wu + 3 x 40m starts
3. workout

800: 500 + 300 @ current 800 - 3%, r= 500j

1500: 600 + 400 + 200 @ current 1500 - 3%, r= 600j, 400j
(1500 regional qualifier: 7 x 800, r= 1' @ 2:16-2:18)

3kSC: 1000SC @ current 3kSC - 3%, r= 1000j, + 3 x 200 w/ wj + 1 hurdle
(3kSC regional qualifier: 6 x 500 @ current 3k-3%, r= 300j + 3x200 w/ wj + hur)

5000: 1600 @ current 5k - 3%, r= 800j, + 3 x 200, r= 200j

those racing at all-comers meet: wu + 10' light running + light strides

4. easy cd + static stretching + daily health exercises

for Monday, May 11

***practice time - 9:00AM***

1. 1200j + active stretching + speed ladder
2. aerobic conditioning according to mileage target
3. light technique strides or hurdling practice
4. core stabilization session + static stretching + leg swings

for Sunday, May 10

***call your mom today!***

aerobic recovery
regional qualifiers - 6 to 8 miles
others - 3 to 6 miles

ALL - active stretch before / static stretch after

for Thursday, May 7

***practice time - 9:00AM***

1. 1200j + warm-up circuit
2. aerobic recovery according to mileage target
3. light technique strides or hurdling practice on grass
4. stretching + daily health

those who raced on Tuesday:
6 x 200 cut-downs, r= 200j

for Wednesday, May 6

***practice time - 9:00AM***

1. jog 1000m, warm-up circuit
2. 1.5-2 mile wu + 2 x 80 starts
3. workout

3000SC & down:
2 x 500 @ current 1500 - 8%, r= 7-8'
+ 3-5 x 200 'light & fluid'

5000:
1000 @ current 1500 + 3%, r= 1000j
+ 3-5 x 200 'light & fluid'

4. easy cd according to mileage target
5. stretching

*those who raced:
aerobic recovery + 3 x 200