dead week

*TEXT LAST WEEK'S MILEAGE TO COACH

monday (on your own)
***all should run, even if you normally take Monday's off

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j + mcmillan wu

+ strong aerobic running on lake loop, w= 6-7 / m= 8-9

(those who raced regional - easy aerobic running)

(800m - on track, 12 x 250m, r= 1')

+ general strength circuit

wednesday

OFF

thursday

800j + dynamic wu & speed ladder

+ light aerobic running

+ 2-3 x 80m fast striding on grass in spikes

+ 6 x fast striding on 40m ramp, r= walk down

+ mcmillan core or hip circuit

friday (6:00 AM)

800j + mcmillan wu

+ 4-5 x 1600 on track @ ~85%, r= 3' (jog 400m)
(800m - 3-4 x 1600)

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw or River

+ cool-down exercises

+ recovery at training room