for the weekend

for those not traveling:

for Friday, Oct 12

1. stretching & mobility
2. foot drills
3. aerobic running
w= 45' / m= 60'
4. 6 x grass strides

m800:
w/ 400 group at 3:30PM - 4 x 400
or 8 x 200, r= 2' @ 29-30

w800:
w/ sprint group, check w/ roommates for time
or 8 x 200, r= 200w @ 34-35

for Saturday, Oct 13

time to be determined:
1. stretching & mobility
2. 2 mile wu
3. controlled run on track, 3 miles
pace= w @ 6:10's / m @ 5:00's
4. 2-3 mile cd

m+w800:
aerobic running; w= 45' / m= 60'

for Sunday, Oct 14

Off or easy running on own

for Thursday, Oct 11

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

3:30PM - at track
1. warm-up circuit
2. 1 mile wu to park
3. tempo run at 80% effort
w= 3 mile / men= 4 mile
(*note - be careful, no faster than 80%!;
for reference, threshold pace is approx. 85-88%)
4. 1 mile light running
5. 1200+600+300 @ 5k pace or faster on track w/ equal jog recovery
6. 1 mile cd + static stretching, calves + hamstrings

w800:
stadium workout at 2:00PM
+ 20' light running

m800:
stadium workout at 3:20PM
+ 20-30' light running

for Wednesday, Oct 10

(optional light running in morning of 20')

1. warm-up circuit
2. aerobic recovery running
w= 45' / m= 60'
3. 4 x 250m 'light & fluid'
4. static stretching, hamstrings + calves

m+w800:
400's on track at 2k pace w/ equal time recovery
w= 92' / m= 72'
(goal # for w= 12 / m= 16)

for Tuesday, Oct 9

7:30AM - meet at locker room area

1. warm-up circuit
2. wu to park (w= 2 miles / m= 1 mile)
3. workout
women:
1600m on ballfield loop @ 5k pace, r= 2.5'
+ 3 miles tempo run on lake loop @ 5k pace + 35", r= 2.5'
+ 1600m on ball field loop @ 5k pace

men:
9 mile run w/ 2 mile cut-downs
from 10k pace + 1' to 10k pace for last mile

4. 1 mile cd
5. yoga stretching

m800 - aerobic running, 45'

for Monday, Oct 8

8:30AM - meet at locker room area

easy aerobic running at Kennesaw
w= 60' / m= 75'
(m800 - fartlek at Kennesaw, 6 x 3' hard, r= 2')

12:00noon - lunch in AA dining hall

2:00PM - strength & conditioning at Wardlaw,
followed by 20' light running + static stretching & foam rolling

6:00PM - dinner in AA dining hall