monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ 6 x 800 @ 5k to 3k pace on track, r= 2'
(1:30PM / momc & ktown?)
(1:30PM / srob & 2:30PM / m800):
(16 x 300 @ 5k to 3k pace, r= 60")
+ 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 in spikes + 6 x 60m hill sprints + 1 x 200
(srob & m800: only 3 x 300 fast, r= full)
+ mcmillan core
friday (workouts will vary)
800j, mcmillan wu
+ 16-20 x 300 @ 5k to 3k pace, r= 60"
OR 4 x 1600 @ AT, r= 1'
(for some: 3000TT weather permitting)
(srob & m800: 1 x 600 + full recovery + 12 x 90y)
+ general strength circuit
saturday (on your own)
aerobic running
+ stretching
sunday (9:00AM)
long aerobic running at River (stay on flat)
+ cool-down exercises
+ recovery at training room
