fast times

Group traveling to UVA will leave Thursday morning, then will have light aerobic running with 2-3 x 200 @ RP for 800m runners; light aerobic running and possibly 6 x 200 cut-downs for others.  The 800m is on Friday evening, the 1500m and 10,000m is on Saturday evening. Return from UVA is on Sunday.

monday (on your own)
light aerobic running
+ technique strides

tuesday (9:30 AM)
distance: 3 x 400 + 3 x 300 + 4 x 200, r= 90" / R= 4'
mid-distance: 2 x 500, r= 7' + 10' jog + 2-3 x 200 easy
800m: 400 + 200 + 300 + 200, r= 6', 4', 6' + 10' jog + 2-3 x 200 easy
Shake-out for those racing all-comers meet
*those racing all-comers meet, meet at locker room at 5:30 PM

wednesday (9:30 AM)

400j, dynamic foot drills wu

+ aerobic running (20' light aerobic for most)

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday (9:30 AM)

800j + dynamic wu

+ 20' light aerobic running

+ 3 x 80m fast striding on grass in spikes
+ 4 x 40m ramp strides + 4 x 40m ramp sprints

+ work on A march

+ mcmillan core or hip circuit

friday (9:30 AM)

800j + dynamic wu

+ 20' light aerobic running

+ 2-3 x 200 @ RP

saturday
COMPETITION

sunday (time-tbd)
long aerobic running at river
+ cool-down exercises
+ recovery in training room