the great outdoor

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday

800j, mcmillan wu

+ (distance) 3-4 x 1600 @ AT, r= 1' + 8-10 x 115m hill behind track stands
+ (mid-distance) 6 x (400 @ 3k + 200 @ 1500) + 8-10 x 115m hill
*those who competed in individual events on both Fri & Sat - easy running

+ 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 + 6 x 40m sprints on ramp

+ work on A march

+ mcmillan core or hip circuit

friday (AM time - tbd)

800j, mcmillan wu
+ (distance) 80% strong aerobic running on park lake loop

+ (mid-distance - tbd)

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery at training room