| Date | Workout | Workout |
| 12/14/2009 | Sprints-8x50m teams of 4. 8x200m teams of 2 Hurdles/Jumps- Event specifics. 4x50m 4x200m | Mid Distance/Distance- Easy distance 3-5 miles. 5x100m strides |
| 12/15/2009 | Sprints/Hurdles/Jumps-Easy 2-3 mile run. Accelerators | Distance- 5 mile Progression Run. End on track with last mile at 2 mile pace. 4x100m strides. MidDistance-4x800m w/1 min rec 2x200 full rec. |
| 12/16/2009 | Sprints/Hurdles/Jumps-10x150m out of blocks | Mid Distance/Distance- Easy distance 3-5 miles. 5x100m strides. Handoffs |
| 12/17/2009 | Sprints/Hurdles/Jumps-6x400m ins and outs. Event specifics | Distance/Mid Distance- Hills. Location TBD |
| 12/18/2009 | Sprints/Hurdles/Jumps- Friday Tradition Workout | Mid Distance/Distance- Long Run (5-8 miles) |
| 12/19/2009 | Sprints/Hurdles/Jumps- Easy 2-3 miles with strides | Mid Distance/Distance- Easy distance 5x50m strides |
| 12/20/2009 | Sprints/Hurdles/Jumps- Off | Mid Distance/Distance- Off |
Monday, December 14, 2009
Training for the Week
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