MONDAY, May 8: 3:00pm at the waterfall -- Steady run (30-60 minutes)...Hendricks Park(?), optional strides...abs.

TUESDAY, May 9: 12:30 pm or 6:00pm at Hayward Field with your wamup run done --
Drills, strides
2 x 150m (relaxed stride) with 100m jog/drills

Super-Distance (David Reid by-request workout) group--
3-4 x 1600m (moderately boring) with 2:00 rest

Distance group--
2 x 800m (alernate slower and faster 200m) 400m jog-walk
2 lap brisk run on intramural field
3 x 300m (cutdown) 300m jog-walk
2-3 x 150 (mix 50m float and fast) 150m jog-walk back

Middle distance group--
2 x 600m (near 1500m RP with two bursts) 400m jog-walk
2 lap brisk run on intramural field
3 x 300m (cutdowns) with 300m jog-walk
2-3 x 150 (mix 50m float and fast) 150m jog-walk back

Sprint group--
2 x 400m (negative split) 400m jog-walk
1 lap brisk run on intramural field
2-3 x 150m (fast and relaxed) 150m walk-jog back
2-3 x 100m (fast with flying start) 100m walk-jog back

WEDNESDAY, May 10: 3:00pm at the waterfall -- Steady run (30-60 minutes), abs!
Need to do your track workout today instead of Tuesday? Tell me when.

THURSDAY, May 11: 3pm at the waterfall -- Pre-race warmup, or fartlek on IM fields/cemetery, or steady run to the Rhododendron Garden (30-60 minutes) and abs.

FRIDAY, May 12: Compete at Western Oregon, or...on your own -- steady run (30-50 minutes). Meet details available by mid-week.

SATURDAY, May 13: On your own -- Recovery run or pre-race warmup for 5km road race tomorrow or two-mile tempo run on Amazon Trail.

SUNDAY, May 14: 8:00am -- Race at Jog-for-Jim 5km on campus, or...on your own -- Rest day, or alternate aerobic activity (AAA), or light run (3-5 miles), or medium run (6-8 miles) or long run (9 -12 miles).

RAINY DAY PLAN -- As always, if it’s raining, we’ll meet on the intramural field under the overhang of the rec center.