Week two of the holiday break...contact us if you have any questions about the week or need any clarification. Enjoy this time away from school and practice, but make sure you're getting the training in and doing all the extra things you need to do to be successful!
monday
dynamic wu
+ light aerobic running
+ 6-8 x technique strides on grass
tuesday
tuesday
800j + mcmillan wu
+ 80% steady aerobic running; w= 6-8 mi / m= 8-10 mi
(800m: 12 x 200, r= 200j, ~2')
(800m: 12 x 200, r= 200j, ~2')
+ general strength circuit
wednesday
wednesday
400j + dynamic foot drill wu
+ aerobic running
+ hurdle walk
+ barefoot strides on grass
+ foot drills & balance exercises
thursday
thursday
800j + dynamic wu
+ 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
friday
800j + mcmillan wu
+ aerobic fartlek: 4 x 90" + 4 x 60" + 4 x 30" + 4 x 15" @ AT
w/ equal recovery @ ~ marathon pace or 80%
w/ equal recovery @ ~ marathon pace or 80%
+ general strength circuit
saturday
saturday
aerobic running
+ stretching
sunday
sunday
long aerobic running
+ cool-down exercises
+ recovery strategies
