MON 3/17
     EVERYONE: 4x100 pickups at beginning, 4 x 100 lactates immediately after last interval (DON’T FORGET)
     800 – 1X400 ALL out (sub 60/70), rest 1 minute and repeat 1x400 ALL out, Recover 10 minutes, 4 x 200 sub 30/35, jog 200 recovery in bet 4 x 100 lactates immediately after
     1500 – 3 x 600 @ GP, walk 200 recover, 2 x 300 @ GP all out, walk 100 recovery in bet
     5k – 10 x 500 @ GP, rest TBD with coach
     10k – 8 x 1000 @ GP, rest TBD with coach

TUE 3/18/03
     ALL: 80 % run for everyone. Mileage run at 80% should be 5 miles or over

WED 3/19/03
     ALL: Easy Run

THRS 3/20/03
     ALL: 4X100 PICKUPS TO BEGIN, 4X100 LACTATES IMM AFTER LAST INTERV
     800/1500   8 X150 @ 2 sec faster than GP, walk back 150 as recovery 1 X 300 all out, report time
     5k/10k  6x300 @ 4 sec faster than 5k goal pace, 2 min recov bet ea, 3x1100 cruise first 800, then bust last 300, 2 min recov bet ea

FRI 3/21/03
     Easy Run for all

SAT 3/22/03
     REST

SUN 3/23/03
     Everyone: LONG RUN: FINISH WITH 8-10 200’S ON MIN

MON 3/24/03
     ALL : 80% run

TUES 3/25/03
     ALL:    4X100 pickups and 4 x 100 lactates to finish
     800:     2 x broken 8’s (600 all out, rest 1 min, 200 all out) recover 10 minutes bet each one. Times MUST be sub 2 min/2:20
     1500:   6 x 300 @ GP, rest 2 min in bet ea one go right into 3 x 1100(cruise first 8 and bust last 3 all out) rest 2 min in bet ea 1100
     5K:   5 X 1000 @ gp, rest = time run for 1000, minus 20 seconds
     10K:   10x1000 @ gp, rest = time run for 1000, minus 30 seconds

WED 3/26/03
     ALL: Easy Run

THUR 3/27/03
     ALL: 80% RUN

FRI 3/28/03
     800/1500 : 8-10 200’S @ 2 sec below GP for end of year
     5k/10k : 4 x consecutive fartlek 400’s (1x400 @ your gp, 1x400 @ 5 seconds faster than your GP) recover 10 min in bet set and then repeat it once or twice more

SAT 3/29/03
     EASY RUN

SUN 3/30/03
     SAME AS SUN, 3/23