birmingham crossplex...home of the 2016 ncaa's

The plan for Tuesday is everyone will be on the cinder loop.  Depending on how much rain we get the next two days, possibly will move workout to track.  Also, a note about this weekend...some will travel to Birmingham on Friday, some will travel over on Saturday.  Events at B'ham are the 800m, Mile, 3000m; there is no 5000m.

monday (on your own)

dynamic wu

+ light aerobic running or OFF

+ 6-8 x technique strides on grass

tuesday

800j + mcmillan wu
on cinder loop:
+ aerobic fartlek on cinder loop: 4x90sec + 4x60sec + 4x30sec + 4x15sec

('hard' efforts @ ~10k pace, 'easy' @ ~ marathon pace)
(800m: 10 x 400, r= ~equal time recovery)

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle mobility

+ barefoot strides on grass

+ foot drills in sand & balance exercises+ hip circuit

thursday

*team meetings @ 3:10pm in locker rooms

800j + dynamic wu

+ light aerobic running

+ 2-3 x 80 fast striding

+ 6 x 40m ramp sprints; w/ walk recovery

(800m: no sprints, 8 x 200 cut-downs, r= 2')
+ med ball throws

+ work on A march

+ mcmillan core

friday

800j + mcmillan wu

THOSE COMPETING:

+ light aerobic running

+ 2-3 x 200 @ race pace

THOSE NOT COMPETING:

+ 1600's on track @ ~88%, r= 3' (jog 400m), w= 4-5 / m= 5-6

+ general strength circuit

saturday

THOSE COMPETING:

travel to Birmingham in late AM, shake-out upon arrival

+ competition

THOSE NOT COMPETING:

(on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery strategies in training room