dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday (on track)
800j, mcmillan wu
+ 20' AT run + 3 x 150 fast w/ 50 recovery
(middle-distance: 10' AT + 10' easy + 6-8 x 400
@ 110% of vVO2max, r= ratio of 3:1)
(800m: w/ middle-distance group)
+ general strength circuit
wednesday
400j, dynamic foot drills wu
+ aerobic running
+ hurdle drills
+ barefoot strides on grass
+ foot drills & balance exercises
thursday
those traveling:
aerobic running on own in AM
+ travel to Blacksburg, shake-out upon arrival
those not traveling, 3:30 PM:
800j + dynamic wu
+ light aerobic running
+ 2-3 x 80m fast striding on grass + 6 x ramp sprints
+ mcmillan core or hip circuit
friday
those competing:
shake-out in AM, competition in PM
those not traveling, 3:30 PM:
800j, mcmillan wu
+ workout on track - tbd
+ general strength circuit
saturday
those competing:
shake-out in AM, competition in PM
those not traveling:
aerobic running on your own
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
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