happy new year 2011

Please text your weekly mileage!

With a little lower mileage level, this week would be a good one to fit in a day off. The schedule remains the same for this week. Again, make sure you are stretching, particularly after each run. Make sure you include 3 x 30 seconds on each hip flexor. Continue your recovery strategies and iron supplementation. If you have questions, contact one of your coaches.

monday
mcmillan warm-up
+ aerobic running OR strong aerobic running @ 80%
w= 6-7 miles, m= 7-8 miles
+ mcmillan stage two core

tuesday
dynamic warm-up
+ aerobic running
+ 6 x technique strides

wednesday
mcmillan warm-up
+ aerobic speed fartlek (short, FAST, runs of 15-30 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= 7-8 mi, m= 9-10 mi
+ mcmillan stage 2 core

saturday
aerobic running

sunday
long aerobic running
+ cool-down exercises

Christmas week

Hopefully last week went well and everyone is catching up on some much needed sleep! Another simple week ahead - a long run, one aerobic speed fartlek, one or two 80% runs, and some recovery aerobic runs. The schedule is listed below. As you can see, Monday gives you an option of an easy recovery run or a strong aerobic 80% run - pay attention to how you feel recovering from your Sunday long run and make a decision for Monday. Generally, freshmen should opt for the easy recovery run. If in doubt, opt for the recovery run. One last note, make sure you are stretching, particularly after each run. Make sure you include 3 x 30 seconds on each hip flexor.

Continue your recovery strategies and iron supplementation, and don't forget to text your weekly mileage total for the last week! If you have questions, contact one of your coaches.

monday
mcmillan warm-up
+ aerobic running OR strong aerobic running @ 80%
w= 5-6 miles, m= 7-8 miles
+ mcmillan stage two core

tuesday
dynamic warm-up
+ aerobic running
+ 6 x technique strides

wednesday
mcmillan warm-up
+ aerobic speed fartlek (short, FAST, runs of 15-30 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