birmingham, part 2

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

tuesday
800j, mcmillan wu
+ aerobic fartlek on cinder loop: 4x90sec + 4x60sec + 4x30sec + 4x15sec
('hard' efforts @ ~10k pace, 'easy' @ ~ marathon pace)
(1:30PM / pbar: 6-8x1200 @ 85%, r= 1' / momc: 6-8x1000 @ 85%, r= 1')
(1:30PM / srob: 10 x 500, r= 3')
(2:30PM / m800: 10 x 400, r= 2')
+ general strength circuit

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

thursday
800j + dynamic wu
+ light aerobic running
+ 3 x 80m fast striding on grass in spikes + 4 x 120 on track (40-40-40)
(srob + m800: no sprints, 8 x 200 cut-downs, r= 2')
+ mcmillan core

friday (6:30AM-those not competing)
800j, mcmillan wu
+ strong aerobic running @ 80%; w= 7-8 miles, m= 9-10 miles
(pbar, momc: tbd)
+ general strength circuit
(those competing)
light aerobic running on own
travel
shake-out run + 2-3 x 200 @ race pace

saturday (on your own-those not competing)
aerobic running
+ stretching
(those competing)
shake-out run
COMPETITION
+ general strength circuit

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