for Friday, Aug 29

***2:00 PM (or 3:30 PM if you have class at 2:00 PM) - 800m group

1. warm-up circuit w/ 1.5-2 mile wu + strides
2. sprint drills
3. 10 x 100m, r= 100m walk
women= 3 @ 16.0 + 3 @ 15.5 + 2 @ 15.0 + 2 @ 14.5
men= 3 @ 15.0 + 3 @ 14.5 + 2 @ 14.0 + 2 @ 13.5
4. easy cd according to mileage needed
5. hip strength circuit + stretching


***3:30 PM - cross country group (depart for Chattahoochee River)

1. 1.5-2 mile wu + strides
2. workout
women= 3 x 1 mile @ ~ 5k pace, r= ~1/2 mile jog
men= 3 x 1.5 mile @ ~ 8k pace, r= ~ 1/2 mile jog
3. easy cd according to mileage needed
4. hip strength circuit + stretching

***Looking ahead to weekend - 7:30 AM on Saturday at locker room for Kennesaw