aerobics test time

For most of those not racing xc this week we'll have our annual aerobics test (i.e. controlled 3k trial effort) on Tuesday evening.  The 3k will start at 7:00PM CHT, which means at 7:00PM sharp!  Those running DO NOT attend Tuesday's 6:00AM practice, instead plan your day around 3k and show up at the track at 6:00PM to begin your warm-up.  We'll set a pace to hit through 1600m, then it's hard to the finish from there.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j, mcmillan wu

+ 3 x (2 miles @ 80% on park lake loop + 2 x grass hill loops hard)

+ general strength circuit at track

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

800j + dynamic wu & speed ladder

+ light aerobic running

+ 8 x 100m cut-downs in spikes w/ walk back recovery

(cut each one down by 0.5", ending at ~1500m pace)

+ hip work and/or mcmillan core

friday (6:00 AM)

800j + mcmillan wu

+ 80% steady aerobic running on park lake loop

w= 7-8 miles / m= 8-10 miles

(OR AT running on cinder loop)

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room