inaugural nashville

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ 24-32' of anaerobic threshold intervals on cinder loop:

w= 1000's, r= 1' / m= 1200's, r= 1'

(800m-on track: 10 x 300, r= 90", + 600j + 1 x 600)

+ general strength circuit

wednesday
400j, dynamic foot drills wu
+ aerobic running
+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 4 x 120 on track (40-40-40)

(800m: baton exchanges + 6-8 x 200 cut-downs OR 4-5 x 300)

+ mcmillan core or hip circuit

friday (those not competing, time in AM-tbd)

800j, mcmillan wu

+ workout on track - tbd

+ general strength circuit

(those competing)

travel to Nashville

light aerobic running

+ 2-3 x 200 @ race pace
+ COMPETITION in DMR, 5000m

saturday (those not competing)

aerobic running on your own

+ stretching

(those competing)

shake-out run in AM

COMPETITION in 800m, Mile, 3000m, 4x400m

+ general strength circuit

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room