dynamic wu
+ light aerobic running
+ 6-8 x technique strides on grass
tuesday (m @ 8:30 AM; w @ 9:30 AM)
(m= park lake loop; w= park cinder loop)
800j + mcmillan wu
+ m= 9-10 mile @ 80%
+ w= 1200 fast + 4000 @ AT + 1200 fast
+ general strength circuit
wednesday
400j + dynamic foot drill wu
+ aerobic running
+ hurdle walkovers
+ barefoot strides on grass
+ foot drills in sand & balance exercises
thursday
800j + dynamic wu
+ light aerobic running
+ 6 x 80m fast striding on grass in spikes
(non-xc= 100, 110, 120, 130, 140, 150, 160, 170 on track)
+ mcmillan core
friday (time = tbd)
800j + mcmillan wu
+ anaerobic intervals on track (4-6 x 4 x 400)
+ general strength circuit
saturday (on your own)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw or River
+ cool-down exercises
+ recovery at training room
