dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ 24-32' of anaerobic threshold intervals on cinder loop:
w= 1000's, r= 1' / m= 1200's, r= 1'
(1:30PM / pbar, srob, momc: 20 x 300 @ 5k to 3k+, r= 45-60")
(2:30PM / m800: 10 x 300, r= 90", + 600j + 1 x 600)
+ 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)
(srob + m800: baton exchanges + 6 x 200 cut-downs, r= 200j)
(pbar, momc: 6 x 200 cut-downs, r= 200j)
+ mcmillan core
friday (those not competing)
800j, mcmillan wu
+ progression run on own, w= 7-8 mi / m= 10 mi
(first 50% of run easy, next 25% of run uptempo, last 25% approach AT)
+ general strength circuit
(those competing)
travel to Lexington
light aerobic running
+ 2-3 x 200 @ race pace
saturday (those not competing)
aerobic running on your own
+ stretching
(those competing)
shake-out run in AM
COMPETITION
+ general strength circuit
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
