monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides on grass
tuesday (6:00 AM)
800j, mcmillan wu
(on park grass adjacent to 10th Street)
women: 14-16 x 300 @ 6k xc pace, r= 90"
men: 16-20 x 300 @ 10k xc pace, r= 60"
+ general strength circuit at track
wednesday
400j + dynamic foot drill wu
+ aerobic running
+ hurdle walkovers
+ barefoot strides on grass
+ foot drills in sand & balance exercises
thursday
800j + dynamic wu & speed ladder
+ light aerobic running
+ 4 x 150 ins & outs (50 fast striding + 50 float + 50 fast striding)
+ hip work and/or mcmillan core
friday (in AM, time - tbd)
800j + mcmillan wu
+ light aerobic running
+ starts on grass in spikes
(those not racing)
+ AT running on track
+ general strength circuit
saturday
COMPETITION, very early AM departure
+ general strength
(those not racing, on your own)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
