Let's use this week as a bit of a recovery from exams. Try to catch up on sleep and don't make too much of Tuesday's workout - aerobic speed fartlek. Just go for a run to get your mileage in and once warmed up, every three or four minutes put in a fast thirty seconds. Later in the week, see how you're feeling and decide on either the fartlek or the workout for Friday. If you're not sure about anything, text your coaches! Lastly, make sure you complete the full day's training...that includes warm-up, strides, strength work, recovery, etc...
monday
dynamic wu
+ light aerobic running or OFF
+ 6-8 x technique strides on grass
tuesday
800j + mcmillan wu
+ aerobic speed fartlek
(distance run to get in mileage, every 3-4 minutes put in a fast 30")
+ general strength circuit
wednesday
400j + dynamic foot drill wu
+ aerobic running
+ barefoot strides on grass
+ foot drills in sand & balance exercises
+ hip circuit
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
+ work on A march
+ mcmillan core
friday
800j + mcmillan wu
+ fartlek = 5' + 4' + 3' + 2' + 1' @ 85%
with equal time recovery at 65-70%
OR
+ 1600's on track @ ~85%, r= 3' (jog 400m), w= 4-5 / m= 5-6
(800m - 15 x 250m, r= ~equal time recovery)
+ general strength circuit
saturday
aerobic running
+ stretching
sunday
long aerobic running
+ cool-down exercises
+ recovery strategies
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