week of Oct 5-11

*note: with change in weather and with rain forecast, make sure you are dresssing appropriately; not just for practice, but for day and night.

*note2: with monday and tuesday being fall break, only those on cross country roster are required to be at practice for those days. 800m runners can run 2 sets of hills or complete 2 sets of 1200+800+400 on Tuesday. Everyone else should complete 3 sets.

monday
(10:00 AM)
light aerobic recovery + 4 x 200, r= 300j + drills

tuesday
(9:00 AM)
carpool to chattahoochee river park (bring xc spikes + towel)
3 sets of 1200 + 800 + 400 @ race pace - 3%, r= 400j
(11:30 AM - strength & conditioning at Wardlaw)

wednesday
aerobic recovery + technique work with spikes

thursday
aerobic conditioning

friday
(6:15 AM)
w= 3 mile hard run on track or 1600 cut-downs
m= 8-9 mile run on park lake loop @ 80%
(3:30 PM - strength & conditioning @ Wardlaw)

saturday
aerobic recovery on own

sunday
long aerobic conditioning on own