holiday break II

*TEXT COACH YOUR MILEAGE FOR LAST WEEK

Solid week ahead with two good workouts appropriate for this point in the season, let's make them good! Forward your coaches info on how the workouts go. If you're not sure about anything, text your coaches!  Again, make sure you complete the full day's training...that includes warm-up, strides, strength work, recovery, etc...

Merry Christmas!

monday
dynamic wu
+ light aerobic running or OFF
+ 6-8 x technique strides on grass

tuesday
800j + mcmillan wu
+ 80% strong aerobic running, w= 7-8 mi / m= 9 mi
(800m: 18-20 x 200, r= ~equal time recovery)
+ general strength circuit

wednesday
400j + dynamic foot drill wu
+ aerobic running
+ barefoot strides on grass
+ foot drills in sand & balance exercises
+ hip circuit

thursday
800j + dynamic wu
+ light aerobic running
+ 8-10 x 80-100m fast striding or 6-8 x short hill fast; w/ walk recovery
+ work on A march
+ mcmillan core

friday
800j + mcmillan wu
+ 1600's on track @ ~85%, r= 3' (jog 400m), w= 4-5 / m= 5-6
(if no track, fartlek of 4-6 x 6' @ 85%, r=3')
(800m: 3-4 x 1600 @ ~85%, r= 3'-jog 400m)
+ general strength circuit

saturday
aerobic running
+ stretching

sunday
long aerobic running
+ cool-down exercises
+ recovery strategies