great gains

Last Friday morning was a solid demonstration of the aerobic gains made by our team in the past five weeks of training. These gains and how we continue to build on them are the foundation for successful racing not only in the coming weeks, but indeed throughout this school year. Keep up the great work!

monday (ON YOUR OWN)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday (6:00 AM / 7:00 PM for men's 3k)
800j, mcmillan wu
+ 80% running on park lake loop (w= 7-8 mi / m= 8-10 mi)
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers

thursday
800j, dynamic wu & speed ladder
+ light aerobic running
+ 6-8 strides in spikes (fast striding for those not competing)
+ mcmillan core

friday
(time tbd - for those not competing; 6:00 AM or 3:30 PM)
aerobic fartlek @ 85-90% on track or park cinder loop
+ general strength circuit at track
(those competing; shake-out run on course in AM, time-tbd)
COMPETITION in late afternoon; w= 5k / m= 8k

saturday (ON YOUR OWN)
aerobic running
+ stretching

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