SB13

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday (10:00 AM)

800j, mcmillan wu

+ mid-distance: 5 x 400, r= 5'

+ W-long-distance: 1.5 mi @ AT + 1600j + 3 x 1k, r= 5'

+ M-long-distance: 3 x 400 + 3 x 300 + 4 x 200

+ 800m: 6 sets of 400 + 200, r= 200j / R= 400j

+ general strength circuit

wednesday (10:00 AM)

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

thursday (those traveling, 10 AM depart)

800j + dynamic wu

+ light aerobic running

+ 2-3 x 200 @ RP

+ mcmillan core

friday

(those competing)
shake-out in AM

COMPETITION in PM

(those not competing)

800j, mcmillan wu

+ workouts tbd

+ general strength circuit

saturday

(those competing)

shake-out in AM

COMPETITION in PM

(those not competing: on your own)

aerobic running

+ stretching

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies