sharpen the blade

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM, on track)

800j + mcmillan wu

+ 12 x 400 'RWTB style'; i.e. co-ed team relays
*BRING WATCH TO REPORT YOUR OWN TIMES

+ 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

+ 2-3 x 80m fast striding on grass in spikes
+ 3-4 x 120 on track (40 stride + 40 sprint + 40 stride)

+ mcmillan core or hip circuit

friday (6:00 or 6:45 AM, on track)

800j + mcmillan wu

+ anaerobic repeats (w= 5 x 1200 / m= 5 x 1600)

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at River

+ cool-down exercises

+ recovery at training room