Many of you have Asst Coach stretching you before and after runs. Pay attention to what is being done, and let's work this week on pairing up with teammates to partner stretch. Don't just go through the motions, really work to stretch your partner well!
monday (ON YOUR OWN)
dynamic warm-up
+ light aerobic running
+ 6-8 x technique strides
+ mcmillan core
tuesday (8AM class - 6:00 AM / others - 6:20 AM)
800j, mcmillan wu
(on park cinder loop)
women: 6-7 x 1000 @ approaching 90%, r= 2'
men: 8-9 x 1000 @ approaching 90%, r= 2'
+ 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
+ 85-88% run on track; w= 6-6.4k, m= 8-10k
+ general strength circuit on track
saturday (ON YOUR OWN)
aerobic running
+ stretching
sunday (time-tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
Sunday, September 18, 2011
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