penn relay carnival v.2013

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides
+ Penn w10k/m5k: aerobic running + 3 x 300 cut-downs

7:00 PM - Yellow Jacket Celebration

tuesday (6:00 AM)

800j, mcmillan wu

+ mid-distance: 16 x 300 @ 3k to 3k+ pace, r= 1'

+ long-distance: 5-6 x 1200 @ AT, r= 1'
(AT as calculated by: 5k time + 1' / 5)

+ m800m (2:30 PM): 15 x 200 cut-downs, r= 90"

(5 @ 33 + 4 @ 31 + 3 @ 30 + 2 @ 28 + 1 @ 26)

+ general strength circuit

wednesday (on your own)

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand

thursday
shake-out in early afternoon
COMPETITION (m3kSC, m5k, w10k)
those not competing/not traveling:

800j + dynamic wu

+ light aerobic running

+ 2 x 80m fast striding +  4 x ramp strides + 4 x ramp sprints

+ mcmillan core

friday

shake-out in late AM

COMPETITION (mDMR)
those not competing:
aerobic running + strides
those not traveling:
6:00AM - workout w/ AC
3 x 2000 @ AT, r= 2-3'
or 3 x 400 + 200, r= 2' / R= 10'
or Time Trial

saturday

shake-out in mid-morning

COMPETITION (w4x800, m4x800)

(those not competing)

aerobic running

+ stretching

sunday (9:30 AM)

long aerobic running at Chattahoochee River

+ cool-down exercises

+ recovery at training room