***all practices at 3:30pm unless otherwise noted.
monday (on your own)
dynamic wu
dynamic wu
+ light aerobic running
+ 6-8 x technique strides on grass
tuesday (w @ 6:00am / m @ 3:30pm)
800j + mcmillan wu
+ 200's @ xc race pace on park cinder loop
(1 x 200 per loop, steady running remainder of loop)
w= 7-8 loops / m= 9-11 loops
+ 1 x 200 fast at end after short recovery
+ general strength circuit
wednesday
400j + dynamic foot drill wu
+ aerobic running
+ barefoot strides on grass
+ hurdle walkovers
+ foot drills in sand & balance exercises
thursday
800j + dynamic wu & speed ladder
+ light aerobic running
+ 6-8 x 100 fast striding
+ hip and/or core work
friday (6:00am)
800j + mcmillan wu
+ 5-8k anaerobic threshold (85%) running at park or track
(probably as 1600's w/ 1' recovery)
(probably as 1600's w/ 1' recovery)
+ general strength circuit
+ sand foot drills & balance exercises
saturday (on your own)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
4 comments:
67 on 6 days, decent workouts, could have been better
69 Could have done better.
38 on 6 and very light mileage for the first of the week and long day. Ankle and weird back/quad pain are basically gone and new shoes felt amazing during the rainy run today. Mileage should be back up next week.
54
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