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)
+ 3 x ~200m hill adjacent to cinder loop at hard effort w/ jog down rec
+ general strength circuit
wednesday (3:30 PM)
400j + dynamic foot drill wu
+ aerobic running
+ hurdle walkovers
+ barefoot strides on grass
+ foot drills in sand & balance exercises
thursday (3:30 PM)
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
+ 20' of AT (anaerobic threshold) running @ 85% on track
w= 3.0-3.5 miles / m= 3.75-4.0 miles
+ 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
19 comments:
61, took a day off because of my foot. Looking forward to new shoes. Glad to see familiar faces and looking forward to making unfamiliar ones familiar too!
4.
56
67
56 Miles. Switched the long run for this upcoming week to Saturday.
48 miles
37
65
50 miles
52 miles
Paige
67 miles this week, glad to be back
53 miles!
48 miles in 5 days!
74 miles last week. I was over the intended 68 because Saturday's light run was swapped with Sunday's long run because of the physical examination, new student-athlete orientation, and the compliance meeting. This upcoming week should be lower milage.
58 miles this week because I switched Saturday's long run with Sunday's easy day on my log
63
55 miles due to the switch.
49 miles, first day of school was a blast!!!!
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