finish the fall

One week of the fall semester left - finals week!  Good luck on your exams.  We'll only meet on Tuesday and Thursday this week...see below and note times.  This will be the last week with a scheduled day off, so next week it's back to full training : )

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (8:00 AM)

(on park cinder loop)

800j + mcmillan wu

+ aerobic fartlek: 4 x 90sec + 4 x 60sec + 4 x 30sec + 4 x 15sec

('hard' efforts @ ~8k-10k pace / equal time recovery @ ~ marathon pace)

So, 26 minutes total - 90 on..90 off..90 on..90 off..90 on..etc

+ general strength circuit

wednesday

OFF

thursday (3:30PM)

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 4 x 120 on track (40-40-40)

+ mcmillan core

friday (on your own, may set time for any interested in meeting)

800j + mcmillan wu

+ aerobic progression run - start at easy day pace and gradually get faster

throughout the run, trying to reach 80-85% effort at the end of the run

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies