dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ aerobic fartlek on cinder loop: 5-6 miles (9-11 laps) of
odd laps @ marathon pace and even laps @ above AT effort
(pbar, srob, momc: 20 x 300 @ 5k to 3k pace, r= 60")
(m800: 8 x 500 @ 3k pace, r= 3')
+ general strength circuit
wednesday
400j, dynamic foot drills
+ aerobic running
+ hurdle drills
+ barefoot strides on grass
thursday
800j + dynamic wu
+ light aerobic running
+ 3 x 80m fast striding on grass in spikes + 4 x 120 on track (40-40-40)
(m800: + 3-4 x 250)
+ mcmillan core
friday (6:00AM-those not competing)
800j, mcmillan wu
+ AT run or AT intervals on track
+ general strength circuit
(those competing)
light aerobic running on own
travel
shake-out run + 2-3 x 200 @ race pace
saturday (on your own-those not competing)
aerobic running
+ stretching
(those competing)
shake-out run
COMPETITION
'+ general strength circuit
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
