dynamic wu
+ 30' light aerobic running
+ 6-8 x technique strides
tuesday (10:00 AM)
800j, mcmillan wu
+ mid-distance, m800: 20' easy + 3 x 300, r= 6'
+ long-distance: 30' easy + 3 x 300 cut-downs
+ w10k (time-tbd) 80% running on park lake loop
+ general strength circuit
OR
shake-out run at 10:00 AM
ATC all-comers 1500 @ 8:00 PM
(leave from locker room @ 5:30 PM)
wednesday (10:00 AM)
400j, dynamic foot drills
+ 20' light aerobic running
+ hurdle drills
+ barefoot strides on grass
+ foot drills in sand
thursday (10:00 AM)
800j + dynamic wu
+ 20' light aerobic running
+ 2-3 x 200 @ race pace
+ m800: 3 x 200, r= 4'
+ mcmillan core
friday
10:00 AM - shake-out
COMPETITION in PM
1500m, 3000SC, 5000m
+ w10k: 1500m or workout-tbd in AM
saturday
shake-out in mid-morning - tbd
COMPETITION
800m
those not competing:
aerobic running
+ stretching
sunday (time-tbd; for those continuing to compete)
long aerobic running at Chattahoochee River
+ cool-down exercises
+ recovery at training room
