monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides on grass
tuesday (6:00 AM)
800j + mcmillan wu
+ 200's @ xc race pace on park cinder loop
(1 x 200 per loop, steady running @ ~75% remainder of loop)
w= 7-8 loops / m= 9-11 loops (one loop = 870m)
+ 1 x 200 fast at end
+ general strength circuit
wednesday
400j + dynamic foot drill wu
+ aerobic running
+ hurdle walkovers
+ barefoot strides on grass
+ foot drills in sand & balance exercises
thursday
800j + dynamic wu & speed ladder
+ light aerobic running
+ 6-8 x 80m fast striding in spikes
+ hip and/or core work
friday (6:00am)
800j + mcmillan wu
+ AT (anaerobic threshold) running @ 85% at park or track
w= 3.75-4 miles / m= 4-5 miles
(women may run as 1600m repeats)
+ general strength circuit
saturday (on your own)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
