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

tuesday (6:00 AM)
800j, mcmillan wu
(on park cinder loop, pending weather)
women: 3-4 x 1600 @ approaching 90%, r= 2.5-3'
men: 4-5 x 1600 @ approaching 90%, r= 2.5-3'
+ 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 x fast striding in spikes
+ mcmillan core

friday (6:00 AM)
800j, mcmillan wu
+ 80% run on park lake loop; w= 6-7 miles, m= 7-9 miles
+ general strength circuit on track

saturday (ON YOUR OWN)
aerobic running
+ stretching

sunday (optional practice)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room