back to work

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j, mcmillan wu

(on park grass adjacent to 10th Street)

women: 16-20 x 300 @ 6k xc pace, r= 90"

men: 20-24 x 300 @ 10k xc pace, r= 60"

+ 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

+ 6 x 120 ins & outs (40 fast striding + 40 float + 40 fast striding)

+ hip work and/or  mcmillan core

friday (6:00 AM)

800j + mcmillan wu

+ workouts tbd

+ 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