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
