pump up the volume

Most, if not all, should have the highest week of volume on your schedule. Hopefully the academic week will cooperate and you can have a solid, 'blue-collar'-like week. Get the volume in, complete two solid workout days, partner stretch & roll & ice tub, and get as much rest as possible. Good luck!

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

tuesday (6:00 AM)
800j, mcmillan wu
+ (women+some men) 85+% AT running on park lake loop or cinder loop, 4-5 mi
+ (men) 80% running on park lake loop, 9-10 miles
+ 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 fast striding in spikes
+ mcmillan core

friday (time - tbd)
800j + mcmillan wu
(on park cinder loop)
+ (women+some men) 4 x 1600 @ ~ 90%, r= 2.5'
+ (men) 5-6 x 1600 @ ~ 90%, r= 2.5'
+ general strength circuit at track

saturday (ON YOUR OWN)
aerobic running
+ stretching

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