dynamic wu
+ light aerobic running
+ 6-8 technique strides
tuesday (1:30 PM)
800j, mcmillan wu
+ 200 + 400 + 600 + 800 + 1000 + 800 + 600 + 400 + 200
r= 75", 90", 1'45", 2', 2'15", 2', 1'45", 90"; pace = 3k to 4-5k to 3k
+ general strength circuit
wednesday (time-tbd)
400j, dynamic foot drills wu
+ aerobic running
+ hurdle drills
+ barefoot strides on grass
+ foot drills & balance exercises
thursday (9:30 AM)
800j + dynamic wu
THOSE COMPETING FRIDAY:
+ light aerobic running + 2-3 x 80m strides + 2-3 x 200 @ RP
THOSE COMPETING SATURDAY:
+ light aerobic running + 2 x 3 x 150m starts
THOSE NOT COMPETING:
+ light aerobic running
+ 3 x 80m fast striding on grass in spikes + 6 x 40m sprints on ramp
+ (ALL) work on A march
+ (ALL) mcmillan core or hip circuit
friday
THOSE COMPETING FRIDAY:
shake-out in AM + competition
THOSE COMPETING SATURDAY:
light aerobic running in AM + 2-3 x 80m strides + 2-3 x 200 @ RP
THOSE NOT COMPETING:
800j, mcmillan wu
+ workouts tbd
+ general strength circuit
saturday
THOSE COMPETING:
shake-out in AM + competition
THOSE NOT COMPETING:
aerobic running
+ stretching
sunday (9:00 AM)
long aerobic running at river
+ cool-down exercises
+ recovery
