Last week of the break and we're looking forward to having everyone back at practice soon! Hopefully you've had a great few weeks of rest and recuperation from school, are refreshed, and are ready to take on the new year and new season! Regarding the workouts, make sure you ask if you have any questions or are unsure about anything. For the Friday 1600's, let's try to be more aggressive after the first two, it's fine if you don't get the full number of repeats in. If you have times from previous workouts that you haven't sent us, please feel free to do so. It will help us determine everyone's fitness as the racing season quickly approaches. And as always, make sure you complete the full day's training each day...that includes warm-up, strides, strength work, recovery, etc...
Happy New Year!
monday
dynamic wu
+ light aerobic running or OFF
+ 6-8 x technique strides on grass
tuesday
800j + mcmillan wu
+ fartlek of 3 sets of 1' + 2' + 3' @ faster than 85%, r= equal time
(800m: 12 x 300, r= ~equal time recovery)
+ general strength circuit
wednesday
400j + dynamic foot drill wu
+ aerobic running
+ barefoot strides on grass
+ foot drills in sand & balance exercises
+ hip circuit
thursday
800j + dynamic wu
+ light aerobic running
+ 8-10 x 80-100m fast striding or 6-8 x short hill fast; w/ walk recovery
+ work on A march
+ mcmillan core
friday
800j + mcmillan wu
+ 1600's on track @ ~85%, r= 3' (jog 400m), w= 4-5 / m= 5-6
(if no track, fartlek of 4-6 x 6' @ 85%, r=3')
(800m: 3-4 x 1600 @ ~85%, r= 3'-jog 400m)
+ general strength circuit
saturday
aerobic running
+ stretching
sunday
long aerobic running
+ cool-down exercises
+ recovery strategies
