Saturday, Sep 13
***7:30 AM***
depart from coliseum for Kennesaw
long aerobic conditioning according to mileage target
static stretching and roll plantar fascia
Sunday, Sep 14
women - off
men - aerobic recovery running on own according to mileage target
Friday, September 12, 2008
Thursday, September 11, 2008
for Friday, Sep 12
***3:30 PM for everyone***
depart for river
1. 1-2 mile wu + strides
2. women= 4 x 1 mile, r= 800j @ race pace + 5-10"
men= 4 x 1.5 mile, r= 800j @ race pace + 10"
3. easy cd according to mileage target + stretching
w800:
w/ 400 group at track ready to go at 3:30 PM
m800:
2 x 50m @ 90% + 2 x 100m @ 90% + 2 x 100m @ 100% +
2 x 150m @ 100% + 2 x 100m @ 90%; r= 3-4' for all
*for a link to a Jack Daniels VDOT calculator, go to:
http://www.runbayou.com/jackd.htm
Pick a race distance, enter a recent performance, then hit
'calculate VDOT'; calculator will show training paces and
equal performances at other distances.
depart for river
1. 1-2 mile wu + strides
2. women= 4 x 1 mile, r= 800j @ race pace + 5-10"
men= 4 x 1.5 mile, r= 800j @ race pace + 10"
3. easy cd according to mileage target + stretching
w800:
w/ 400 group at track ready to go at 3:30 PM
m800:
2 x 50m @ 90% + 2 x 100m @ 90% + 2 x 100m @ 100% +
2 x 150m @ 100% + 2 x 100m @ 90%; r= 3-4' for all
*for a link to a Jack Daniels VDOT calculator, go to:
http://www.runbayou.com/jackd.htm
Pick a race distance, enter a recent performance, then hit
'calculate VDOT'; calculator will show training paces and
equal performances at other distances.
Wednesday, September 10, 2008
for Thursday, Sep 11
***3:30 PM - be ON TRACK ready to go***
1. warm-up w/ strength & conditioning coach
2. aerobic recovery running according to mileage target
3. light technique strides on grass
4. (5:15 PM) strength & conditioning at track
5. roll plantar fascia
1. warm-up w/ strength & conditioning coach
2. aerobic recovery running according to mileage target
3. light technique strides on grass
4. (5:15 PM) strength & conditioning at track
5. roll plantar fascia
Tuesday, September 9, 2008
for Wednesday, Sep 10
lactate threshold @ park lake loop
1. warm-up circuit
2. 1-2 mile wu + strides
3. women= 5-6 mile continuous run
(2 mi @ 10k+30", 2 mi @ 10k+15", 1-2 mi @ 10k pace)
men= 9 mile continuous run
(2 mi @ 10k+1', 2 mi @ 10k+45", 2 mi @ 10k+30", 2 mi @ 10k + 15", 1 mi @ 10k pace)
800 group: 4 x 1 mile @ LT, r= 1'
4. easy cd according to mileage target
5. static stretching + roll plantar fascia
1. warm-up circuit
2. 1-2 mile wu + strides
3. women= 5-6 mile continuous run
(2 mi @ 10k+30", 2 mi @ 10k+15", 1-2 mi @ 10k pace)
men= 9 mile continuous run
(2 mi @ 10k+1', 2 mi @ 10k+45", 2 mi @ 10k+30", 2 mi @ 10k + 15", 1 mi @ 10k pace)
800 group: 4 x 1 mile @ LT, r= 1'
4. easy cd according to mileage target
5. static stretching + roll plantar fascia
Monday, September 8, 2008
for Tuesday, Sep 9
***3:30 PM - be ON TRACK ready to go***
1. warm-up w/ strength & conditioning coach
2. aerobic recovery running according to mileage target
3. 4 x 250 on grass 'light & fluid'
4. yoga stretching - downward dog + extended triangle
5. roll plantar fascia
1. warm-up w/ strength & conditioning coach
2. aerobic recovery running according to mileage target
3. 4 x 250 on grass 'light & fluid'
4. yoga stretching - downward dog + extended triangle
5. roll plantar fascia
Sunday, September 7, 2008
for Monday, Sep 8
1. warm-up circuit
2. 1-2 mile wu to park + strides
3. 12 x 400m on grass uphill, r= 400j back to start
4. easy cd according to mileage target
5. hurdle mobility + yoga stretching + roll plantar
2. 1-2 mile wu to park + strides
3. 12 x 400m on grass uphill, r= 400j back to start
4. easy cd according to mileage target
5. hurdle mobility + yoga stretching + roll plantar
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