championship week

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

tuesday (6:00 AM)
(on track)
800j + mcmillan wu
+ w= 3200 @ AT + 3200 jog + 1200 fast
+ m= 3200 @ AT + 3200 jog + 1600 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
those traveling:
light aerobic running or OFF; travel to Blacksburg
those not traveling (3:30 PM)
800j + dynamic wu
+ light aerobic running
+ 2-3 x 80m fast striding on grass in spikes + 3-4 x 120 on track (40-40-40)
+ mcmillan core

friday
those traveling:
light aerobic running on xc course + 3-4 starts from line
those not traveling (time-tbd)
800j + mcmillan wu
+ anaerobic intervals on track; 7 x 800 @ 5k GP, r= 1'
+ general strength circuit

saturday
those traveling:
COMPETITION
those not traveling (on your own)
aerobic running
+ stretching

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