The plan for the week is listed below. With no classes to worry about, we will also take care of a couple other things - on wednesday at 10am those who were on the fall xc roster will complete an online survey at the Tech Center; and we hope to schedule a track team picture at some point. We'll let you know more at practice. Lastly, some of our group will compete at Clemson on friday/saturday, we'll let you know when those plans are finalized.
monday (on own)
dynamic warm-up
+ aerobic running
+ 6 x technique strides
tuesday (2:00 pm)
mcmillan warm-up
+ strong aerobic running @ 80%; w= 7-8 miles, m= 9-10 miles
+mcmillan stage two core
+ optional squats
wednesday (2:00 pm)
speed ladder, hurdle work
+ aerobic running
+ hip circuit
thursday (2:00 pm)
dynamic foot drills
+ aerobic running
+ 4 x 150 strides w/ 2 x 20m sprints
friday (2:00 pm)
mcmillan warm-up
+ 85% threshold running; w= 3-4 x 1600, m= 4-5 x 1600, r= 1'
+ mcmillan stage 2 core
+ optional squats
saturday (on own)
aerobic running
sunday (time tbd)
long aerobic running
+ cool-down exercises
+ training room recovery
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2 comments:
65 on 6 days
42 in 6 days :)
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