the proving grounds

RACE WEEK:

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides
(5:10PM - conference squad meeting in locker room)

tuesday

800j, mcmillan wu

+ AT fartlek (5' + 4') + 1 mi jog + 3 x 300 cut-downs

(1:30PM / srob & 2:30PM / m800):

(8 x 200 cut-downs)

+ general strength circuit

wednesday (on your own)

easy aerobic running

+ light strides

+ travel to Blacksburg, dynamic shake-out upon arrival

thursday

800j + dynamic wu

+ light aerobic running

+ 2-3 x 200 @ RP

friday

AM shake-out

+ COMPETITION

saturday

AM shake-out

+ COMPETITION

sunday (tbd)

light aerobic running

+ cool-down exercises

+ recovery at training room?

NON-RACE WEEK
monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ 24-32' of anaerobic threshold intervals on track:

w= 1000's, r= 1' / m= 1200's, r= 1'

(2:30PM / m800: tbd)

+ general strength circuit

wednesday (on your own)

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

thursday (on your own)

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding + 6 x 40m hill sprints + 1 x 200

+ mcmillan core

friday (tbd)

800j, mcmillan wu

+ workout tbd

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (tbd)

light aerobic running

+ cool-down exercises

+ recovery at training room?