for the weekend

for Saturday, Sep 22

8:00AM - meet at coliseum
1. leg swings
2. long aerobic running at Kennesaw Mountain
(bring a towel!)
w= 1hr20'-1hr40' / m= 1hr30'-1 hr45' / m800= 60-75' / w800= 45-60'
3. static stretching, calves + hamstrings
4. leg swings

for Sunday, Sep 23

easy aerobic running on your own
(for xc, this is not a 'day off or optional run', you are expected to run)
w= 45' / m= 60'

m+w800 - OFF

for Friday, Sep 21

NOTE PRACTICE TIME - 6:00AM on track

1. warm-up circuit
2. 2 mile wu + 3 x 40m starts
3. 3 mile controlled run
(w= ~12:00 at 3200, strong to finish)
(m= ~10:00 at 3200, strong to finish)
4. 15-20' of light running
5. w= 1 x 1600 at below 5k pace / m= 2 x 1600 at below 5k pace, r= 3'
6. 2 mile cd + yoga stretching

m+w800:
300's at 2k pace w/ equal time recovery
(goal # of 300's = ~12 for women, ~16 for men)

for Thursday, Sep 20

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

3:30PM - on track
1. warm-up circuit
2. aerobic running
w= 60' / m= 75' / w800= 20-30' / m800= 45'
3. 3 x 300m 'light & fluid'
4. static stretching, hamstrings + calves

for Wednesday, Sep 19

XC:
Off or light running on own;
recommend w= 45' / m= 60'

m+w800 - 3:30PM at track
1. warm-up circuit
2. 1-2 mile wu
3. 1 x 2000m
4. 6 x 200 'light & fluid'
5. 1-2 mile cd
6. hamstring + calf stretching

for Tuesday, Sep 18

1. mobility- hip crossover, scorpion
2. core strength; dynamic foot drills; fast feet, 3x20"
3. 1 mile wu to park lake loop
4. workout
w= 5 mile run, cut-down from AT pace to 5k pace
m= 10 mile run, 2 mile cut-downs from 10k+1' to 10k pace
5. 1-2 mile cd
6. yoga stretching

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

for Monday, Sep 17

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

3:30PM - meet on track
1. mobility- hip crossover, scorpion, handwalk w/ downward dog
2. foot drills; fast feet, 3 x 20"; buttkick, 3 x 30m
3. aerobic running
w= 60' / m= 75'
4. 6 x 120m ins & outs on grass
5. static stretching, hamstring + calf/soleus

m+w800:
(3 x 3' hard, r= 2') + (3 x 2' hard, r= 1')