a(naerobic)-town

*please take a minute to read again the remarks from last week's post regarding anaerobic training - it is important that you understand what we are trying to accomplish during the anaerobic workouts.

*STEEPLE - for those of the steeple ilk, we need to establish a twice weekly routine of beginning hurdling. The best opportunity for many of you is to do this in the mornings on monday's and wednesday's with a light run to the track, completion of the routine, then a light run to finish. Currently we will have a group at 9:30 AM, but will work on setting up another time as well.

monday (on your own)
recommended day off of running w/ mcmillan stage II core
(you may choose to complete a short light run to get mileage)

tuesday
800j, mcmillan wu, 3 x start (40m, 60m, 80m)
+ anaerobic training,

(MD = 8 x 600, r= 400j, LD = 5-6 x 1000, r= 400j)

(mkd = 8 x 1000 @ 85+%, r= 1')
+ general strength

wednesday
800j, dynamic wu
+ aerobic running
+ barefoot strides on grass

thursday
800j, speed ladder & hurdle work
+ aerobic running
+ 4 x 150m strides w/ 2 x 20m sprint zones
+ mcmillan stage II core

friday
800j, mcmillan wu, 3 x 50m starts
+ anaerobic training, 12-16 x 400, r= 400j

(? mkd = 10-12 x 300, r= 300j)
+ general strength

saturday (on your own)

foot drills wu
+ aerobic running

+ stretching

sunday (time - tbd)
long aerobic running
+ cool-down exercises
+ recovery at training room