race week

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j, mcmillan wu

(on park grass adjacent to 10th Street)

women: 14-16 x 300 @ 6k xc pace, r= 90"

men: 16-20 x 300 @ 10k xc pace, r= 60"

+ general strength circuit at track

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

800j + dynamic wu & speed ladder

+ light aerobic running

+ 4 x 150 ins & outs (50 fast striding + 50 float + 50 fast striding)

+ hip work and/or  mcmillan core

friday (in AM, time - tbd)

800j + mcmillan wu

+ light aerobic running

+ starts on grass in spikes

(those not racing)

+ AT running on track

+ general strength circuit

saturday

COMPETITION, very early AM departure

+ general strength

(those not racing, on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room