exam week

Last week of the semester - good luck with your final exams! As previously mentioned, there is no organized practice this week. Do your best to follow the training schedule outlined below. But at a minimum, do your best to get in the volume for the week even if it's just with easy aerobic runs. Check back with the blog for subsequent weeks of training during the semester break. Continue your recovery strategies and iron supplementation. And please don't forget to text your weekly mileage totals.

monday
OFF, no running

tuesday
dynamic warm-up
+ aerobic running
+ 4-6 x technique strides
+ mcmillan stage 2 core

wednesday
mcmillan warm-up
+ aerobic speed fartlek
(short, FAST, runs of less than 30 seconds with plenty
of easy running between - run with good technique)
+ hip circuit

thursday
dynamic foot drills
+aerobic running

friday
mcmillan warm-up
+ strong aerobic running @ 80%; w= 6-7 mi, m= 8-9 mi
+ mcmillan stage 2 core

saturday
aerobic running

sunday
long aerobic running
+ cool-down exercises