the game plan

"Leaving the game plan is a sign of panic, and panic is not in our game plan." - Chuck Noll

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j, mcmillan wu

anaerobic intervals @ 90% on park cinder loop

+ w= 6 x 1000, r= 2' / m= 6 x 1200, r= 2'

+ general strength circuit

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

+ 10 x 100m cut-downs in spikes w/ walk back recovery

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

+ hip work and/or mcmillan core

friday (6:00 AM)

800j + mcmillan wu

anaerobic threshold running on park cinder loop

1 loop @ above AT pace + 1 loop @ marathon pace
w= 5 miles; start with loop above AT, end w/ loop above AT

m= 6 miles, start w/ loop @ mar pace, end w/ loop @ mar pace

+ general strength

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room