transitions

Sorry for the late post!

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

tuesday
800j, mcmillan wu
+ aerobic to anaerobic intervals on track
(16-20 x 300 @ 5k to 3k pace and above, r= 60")
OR
4 x 1600 @ AT, r= 1'
+ 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 acc + 30 float + 30 acc)
+ hip circuit

friday (time-tbd)
800j + mcmillan wu
+ VO2max intervals(i.e.@3k pace) on track, 6-8 x 800
OR 80% run at park lake loop
+ general strength circuit at track

saturday
aerobic running on your own
+ stretching

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

800 group:
Tue - 7 x 800, r= 3'
Thu - 3-4 x 300
Sat - 600 + 400 + 200