The new annual training plans for 2013-14 are in production and will be emailed to everyone soon; they will start on Sunday, June 2nd. And now is a good time, whether new or old, take a minute to read the two subtitles to Buzz Runs. Important concepts are in those subtitles. Take them to heart!
Lastly, good luck to those racing in the NCAA East Preliminary Round in Greensboro, NC!
those returning to running:
mon - stretching & mobility + OFF or crosstraining
tue - stretching & mobility + OFF or crosstraining
wed - stretching & mobility + OFF or crosstraining
thu - stretching & mobility + OFF or crosstraining
fri - stretching & mobility + light aerobic running
sat - stretching & mobility + OFF or crosstraining
sun - stretching & mobility + light aerobic running
those training for usa jr nationals:
mon - light aerobic running + technique strides or OFF
tue - 2 x 400 + 3 x 300 + 4 x 200 @ 63 or better, r= 90" / R= 3'
wed - medium long aerobic running + barefoot strides
thu - light aerobic running + 5 x 70m (30 float + 40 sprint)
fri - 16 x 300 @ 55-54-53-52, r= 60"
sat - aerobic running + stretching
sun - long aerobic running + cool-down exercises + recovery
those training for the ncaa east preliminary round:
monday (9:30 AM)
800j, mcmillan wu
+ mid-distance, m800: 20' easy + 3 x 300, r= 6'
+ w10k: 60' of easy aerobic running
+ general strength circuit
tuesday
20' light aerobic running or OFF
travel to greensboro
light shake-out upon arrival
wednesday (time - tbd)
800j + dynamic wu
+ 20' light aerobic running
+ 2-3 x 200 @ race pace
thursday
shake-out, time-tbd
COMPETITION in PM
m1500 first round, m800 first round, w10k semi-final
friday
shake-out, time-tbd
COMPETITION in PM
m800 quarterfinal
saturday
shake-out, time-tbd
COMPETITION in PM
m1500 quarterfinal
sunday
travel to atlanta
easy aerobic running
+ cool-down exercises
+ recovery at training room
