bread & butter

Great first week of competition! Both teams are fit and show a lot of potential.  Now it's back to work to turn potential into achievement. We'll start with our bread & butter run...the 80% effort, and finish with a good hard effort on the hills.  Remember, this Sunday will be optional for those who were at practice on Aug 31.  For those who weren't at practice on Aug 31, this Sunday is not optional.  And yes, coach has a list :)

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j + mcmillan wu

+ 80% strong aerobic running on park lake loop

w= 7-8 miles / m= 8-10 miles

+ general strength circuit

wednesday (3:30 PM)

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday (3:30 PM)

800j + dynamic wu & speed ladder

+ light aerobic running

+ 4-6 x 90m (50m stride + 40m sprint) in spikes

+ hip and/or core work

friday (6:00/6:30am)

800j + mcmillan wu

+ Piedmont 1k hill loop; w= 6-8 loops, m= 6-10 loops

(two hills per loop run at race pace)

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room