fall break

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (m @ 8:00 AM / w @ 8:30 AM)

800j, mcmillan wu

m = 2 x 1000 + 1 x 6000 AT + 2 x 1000
w= 1 x 1000 + 1 x 4000 AT + 1 x 1000

+ 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

+ (in spikes) 4-6 x 200, r= 200j
(w @ 37-42 / m @ 30-33)

+ hip work and/or mcmillan core

friday

depart for Indianapolis

+ light aerobic running on xc course
+ 3-4 x 100 starts from starting line

those racing at Berry or ATC XC 5k
+ light aerobic running on own
+ 3-4 x 100 starts on grass
those not racing

+ workout on your own, tbd

+ general strength circuit

saturday

COMPETITION

+ general strength

(those not racing, on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room