off to the races

monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday
800j, mcmillan wu
+ anaerobic threshold training on park cinder loop
(5-6 miles; 1 loop @ just above AT pace + 1 loop @ marathon pace)
(begin and end w/ marathon pace; 5 mi=9 loops+180m / 6 mi=11 loops+30m)
(800 group: @ 400 pace - 2 x 300 + 2 x 200 + 2 x 100, r= 6', 4', 2')
+ general strength circuit at track

wednesday
400j, dynamic foot drills
+ aerobic running
+ barefoot strides on grass

thursday
800j, dynamic wu
+ light aerobic running
+ 5 x 90m (30 sprint + 30 float + 30 sprint)
+ beginning hurdle ritual
(800m group: 8-10 x 200 cut-downs to 800 pace, r= 2')
+ mcmillan core

friday
those competing:
travel + light aerobic run + 2-3 x 200 @ race pace
those not competing (time-tbd / 6AM or 3:30 PM):
800j + mcmillan wu
+ 85% running on track or park cinder loop
+ general strength circuit at track

saturday
those competing:
9AM shake-out run + competition
those not competing:
aerobic running on your own
+ stretching

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