into the great outdoor

With the Ides of March upon us, so to is a promising outdoor season full of hope and optimism! We will keep an eye on the weather for Tuesday; if the rain is forecasted to be heavy, there is a chance we will move the main workout to Wednesday.

Steeple hurdle routine will commence Monday morning with the hurdles set up at 8:00 AM. Tuesday's workout will incorporate some hurdling, and there will be some water jump work this week.

monday
800j, dynamic wu
+ aerobic running
+ 6 x 100 cut-downs, r= 100w
(w= 17,16,15,15,14,14 /m= 15,14,13,13,12,12)
+ mcmillan II core

tuesday
800j, mcmillan wu, baton exchanges
+ anaerobic running for 800 & 1500 of 400's
+ anaerobic threshold running for 5000 & 10,000 of 1000's
+ general strength

wednesday
800j, dynamic wu
+ aerobic running
+ barefoot strides on grass
+ water jump technique for 3000SC

thursday
800j, speed ladder
+ aerobic running
+ sprint drills
+ 3 x 200 cut-down to race pace
+ mcmillan II core

friday
tba - shake-out run
+ competition: 800, 1500, 3000SC, 5000
+ general strength
those not competing:
tba - anaerobic running

saturday
tba - shake-out run
+ competition: 4 x 800, 4 x 400
those not competing:
aerobic running

sunday (optional practice - tba)
long-aerobic running
+ cool-down exercises
+ recovery