Please note practice times for Tue-Fri; for those who have a finals conflict with Tuesday afternoon, there is an alternate time on Tuesday morning at 8:30 AM. Good luck with your exams!
monday (on your own)
monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides on grass
tuesday (3:00 PM, on park lake loop)
800j + mcmillan wu
+ 80% steady aerobic running; w= 7-8 mi / m= 8-10 mi
+ general strength circuit
wednesday (3:00 PM)
400j + dynamic foot drill wu
+ aerobic running
+ hurdle walkovers
+ barefoot strides on grass
+ foot drills in sand & balance exercises
thursday (3:00 PM)
800j + dynamic wu & speed ladder
+ light aerobic running
+ 2-3 x 80m fast striding on grass in spikes
+ 3-4 x 200 cut-downs, r= 200 walk-jog recovery
+ 3-4 x 200 cut-downs, r= 200 walk-jog recovery
+ mcmillan core or hip circuit
friday (8:30 AM, on track)
800j + mcmillan wu
+ workout to be determined
(or 5-4-3-2-1 fartlek @ AT pace w/ equal time recovery)
(or 5-4-3-2-1 fartlek @ AT pace w/ equal time recovery)
+ general strength circuit
saturday (on your own)
aerobic running
+ stretching
sunday (on your own)
long aerobic running
+ cool-down exercises
+ recovery at training room
