tobacco road

monday
ACC 1500/w10k: 6:00PM or 7:30PM
800j + mcmillan wu + 10' @ AT + 3200j + 3 x 200 cut-downs
all others: on your own

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday
ACC 1500/w10k: OFF or light run on own
all others:

800j, mcmillan wu
ACC 3kSC/5k: 10' @ AT + 3200j + 3 x 200 cut-downs
ACC 800: 8 x 200 cut-downs
non-ACC: 10' @ AT + 3200j + 3 x 1000 cut-downs

+ general strength circuit

wednesday
ACC group: travel + light shake-out
all others: on your own

400j, dynamic foot drills

+ aerobic running

+ hip circuit

+ barefoot strides on grass

thursday
ACC group:
shake-out in AM
1500 & 10k: COMPETITION
all others: on your own

800j + dynamic wu

+ light aerobic running

+ 2 x 80m fast striding +  4 x ramp strides + 4 x ramp sprints

+ mcmillan core

friday:
ACC group:
shake-out in AM
800 & 3kSC: COMPETITION
all others: on your own

800j, mcmillan wu

+ workout tbd

+ general strength circuit

saturday
ACC group:
shake-out in AM
1500, 800, 5000, 4 x 400: COMPETITION
all others: on your own

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery