for Sunday, Sep 9

***2:30PM - meet at coliseum***

medium-long run at Kennesaw
w= 60-75' / m= 75-90' / m800= 60-75' / w800= 45'

bring towel, pick-up water bottle

for Friday, Sep 7

those not competing at UT-Chattanooga

7:00AM - meet on track
1. mobility- leg swings, inverted hamstring
2. dynamic foot drills
3. 1-1.5 mile wu + 4 x strides
4. workout
800 @ 5k pace +
3 mile campus loop at tempo pace +
800 @ 5k pace +
3 mile campus loop at tempo pace +
800 @ 5k pace
(m+w800= 1 x 2000m)
5. 1-1.5 mile cd
6. handwalk w/ downward dog

those competing at UT-Chattanooga

1:30PM - vans at coliseum for loading
2:00PM - depart for Chattanooga

for Thursday, Sep 6

6:45AM - strength & conditioning at Wardlaw, be on time!
+ LIGHT running, 20-30'

3:30PM - meet in coliseum

1. mobility- hip crossover, scorpion
2. foot drills
3. EASY aerobic running
w= 45-60' / m= 60-75' / m800= 45' / w800= 30'
4. 3 x 250m 'light & fluid'
5. yoga stretching

for Wednesday, Sep 5

3:30PM - meet in coliseum

1. mobility- handwalk, hurdle rocker
2. dynamic foot drills + high-knee running, 3 x 40m
3. 2 mile wu to park
4. 15' on 2-hill loop (m+w800= 15' on short hill)
*run long hill for fitness, short hill for form
5. 30' at pace equal to approx. 5k pace + 1' (m+w800= 15' steady)
6. yoga stretching in coliseum

for Tuesday, Sep 4

Optional light running in AM. Make a commitment to regular AM runs!

3:30PM - meet in coliseum

1. mobility- hip crossover, scorpion, fire hydrant, trail leg circles
2. fast claw, 2 x 10; one leg over the line, 3 x 10", foot drills
3. 5' abs
4. easy aerobic running
w= 45-50' / m= 60-65' / w800= 30' / m800= 40'
5. 5 x 120m ins & outs on grass
6. partner posterior tibialis + 3 laps barefoot walking