consolidation

This week it is very important to consolidate the gains made over the last few weeks, which means the mileage dips down so recovery can take place.  SO LET YOUR MILEAGE GO DOWN THIS WEEK!  With things going well, too often individuals will make decisions to keep their mileage up on the lower weeks.  The end result is that recovery doesn't happen and somewhere down the road the price is paid with illness, injury, or fatigue.  Follow your plan!  Along those lines, the 80% run on Tuesday will be a little conservative, but the Friday workout will ramp things back up.  Also, the 3000m trial effort will be Thursday this week.  Those running it will do a slightly shortened version of the 80% run on Tue and should use Wed as a recovery day similar to Sat, and should run their normal Wed on Fri instead of the workout.  Got all that :)

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j + mcmillan wu

+ 80% strong aerobic running on park lake loop

w= 7-8 miles / m= 8-10 miles

+ 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-for those not running 3k)

800j + dynamic wu & speed ladder

+ light aerobic running

+ 4-6 x 90m (50m stride + 40m sprint) in spikes

+ hip and/or core work

***3000m trial effort in evening, time-tba

friday (6:00 am)

800j + mcmillan wu

+ Piedmont 1k hill loop; w= 6-8 loops, m= 6-10 loops

(two hills per loop run at race pace)

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw or River

+ cool-down exercises

+ recovery at training room