***Please note Tue/Fri practice times - 11:30 AM; this time seems to work for everyone on Tuesday and for just about everyone on Friday. For those with a conflict on Friday, we'll figure something else out. Wednesday and Thursday are at regular 3:30 PM time. If you have a conflict on those days, run on your own when it fits best with your schedule.
***Make sure you visit with Coach before you leave for the summer so we can come up with your volume target for 2013-14. Come prepared to give input into what you want to shoot for next year.
***A small group of middle-distance people will compete at Clemson on Friday night.
monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday (11:30 AM)
800j, mcmillan wu
+ mid-distance: 400 + 200 + 300 + 200, 10' jog, 2-3 x 200 easy
+ long-distance: 4 x 1600 @ AT, r= 1'
+ w10k: 16 x 300 @ 5k to 3k, r= 1'
+ w10k: 16 x 300 @ 5k to 3k, r= 1'
(AT as calculated by: 5k time + 1' / 5)
+ m800m: 400 + 200 + 300 + 200, 10' jog, 2-3 x 200 easy
+ general strength circuit
wednesday
400j, dynamic foot drills
+ aerobic running
+ hurdle drills
+ barefoot strides on grass
+ foot drills in sand
thursday
800j + dynamic wu
+ light aerobic running
+ 2 x 80m fast striding + 4 x ramp strides + 4 x ramp sprints
+ mcmillan core
friday (11:30 AM)
800j, mcmillan wu
+ mid-distance: workouts tbd
+ long-distance: workouts tbd
+ m800m: workouts tbd
+ general strength circuit
saturday (on your own)
aerobic running
+ stretching
MOVE OUT OF DORMS
sunday (time-tbd)
long aerobic running at Chattahoochee River
+ cool-down exercises
+ recovery at training room
