gator country

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j, mcmillan wu
+ 20' of AT (anaerobic threshold) running @ track

w= 3.0-3.5 miles / m= 3.75-4.0 miles

+ 4-6 x 300 cut-downs from race pace, r= 60"

+ general strength circuit

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 (6:30-9:00 AM)

800j + mcmillan wu
(those racing)

+ light aerobic running

+ starts on grass in spikes
*travel to Gainesville, depart at 1:00 PM
+ shake-out run upon arrival

(those not racing)

+ workout tbd

+ general strength circuit

saturday

COMPETITION, m8k @ 7:55 AM / w5k @ 8:30 AM

+ general strength

(those not racing, on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw or River

+ cool-down exercises

+ recovery at training room