for Friday, Sep 14

7:00AM - m+w800 meet at track

1. mobility- leg swings
2. dynamic foot drills
3. 1-1.5 mile wu + 4 x 30m starts
4. on grass or turf: 4 x 10 x 100m, r= 15" / R= 2'
5. 1-2 mile cd
6. leg swings

all others:
LIGHT aerobic running: w= 30-45' / m= 45-60'
+ light strides

travel to Nashville - depart from coliseum at 10:00AM

for Thursday, Sep 13

6:45 AM - strength & conditioning at Wardlaw
+ 20-30' light running

3:30 PM - meet in coliseum

1. mobility- iron cross, scorpion
2. dynamic foot drills
3. 1 mile easy wu to park lake loop
4. 3 mile run at steady pace (i.e. 5k pace + 50-60")
5. 1 mile light run back to track
6. 1200 + 800 + 400 @ 5k pace or better, r= 1200j/800j/400j
7. handwalk w/ downward dog

(m+w800: aerobic running, m= 45' / w= 20-30')

for Wednesday, Sep 12

*run in the morning on your own
w= 45' / m= 45-60'

*pictures in afternoon

after pictures:
1. mobility- leg swings
2. core strength
3. foot drills
4. light running
w= 20' / m= 20-30'
5. 4 x 200m 'light & fluid'
6. posterior tibialis + leg swings

m+w800:
fartlek - 5', 4', 3', 2', 1' hard efforts w/ equal recovery

for Tuesday, Sep 11

3:30PM

*due to career fair in coliseum, meet in locker room for stretching

**due to high heat and humidity, we will adjust paces slightly by adding approximately 10-15' per mile

1. mobility- hip crossover, scorpion
2. core strength, dynamic foot drills
3. 2 mile wu to park
4. workout
women:
2 x 800m on ballfield loop @ 5k pace, r= 2.5'
3 or 4 mile tempo run on lake loop @ 5k pace + 40"
2 x 800m on ballfield loop @ 5k pace, r= 2.5'
men:
8 mile run on lake loop alternating
mile @ 10k pace
mile @ 10k pace + 1'
5. 1 mile cd
6. yoga stretching
(m+w800: aerobic running, w= 30'/m= 45')

for Monday, Sep 10

6:45AM - strength & conditioning at Wardlaw
+ 20-30' easy running

3:30PM
1. mobility- legs swings, inverted hamstring
2. foot drills
3. easy aerobic running
w= 45' / m= 60' / m800= 45' / w800= 30'
4. 6 x technique runs on grass
5. handwalk w/ downward dog, yoga stretching