almost spring redux

Let's try the 'almost spring' theme again...after today, the weather felt anything but spring-like. And sorry for the late post...

Steeplechase hurdle routine on monday morning only for this week. The hurdles will be set up at 8am, make it when you can. Thursday you can do some hurdling after the afternoon practice.

monday

800j, dynamic wu

+ aerobic running

+ 6 x 100 cut-downs w/ 100w recovery

(w= 17, 16, 16, 15, 15, 14 / m= 15, 14, 14, 13, 13, 12)

+ mcmillan stage II core

tuesday

800j, mcmillan wu, 3 x start (40, 60, 80)

+ anaerobic running on track, 12-16 x 400, r= 400j

(some 10k will most likely do an 80% run at park)

+ general strength

wednesday (ON YOUR OWN)

dynamic foot drills

+ aerobic running

+ 8 x barefoot strides

thursday

800j, dynamic wu

+ aerobic running

+ sprint drills

+ 5 x 70 (30 fly, 40 sprint)

+ mcmillan stage II core

friday

800j, mcmillan wu, 3 x 50 starts

+ anaerobic running, 6 x 800, r= 400j OR 20 x 200, r= 200j

+ general strength

saturday (ON YOUR OWN)

foot drills

+ aerobic running

+ stretching

sunday (ON YOUR OWN)

long aerobic running

+ cool-down exercises

+ recovery