SB15

#textcoachmileageforlastweek

#ifathometextcoachtimesfromworkouts

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday (9:30 AM)

800j, mcmillan wu

+ 4-6 x 1600 @ 91%, r= 3'

(MD/800: 9 x 400, r= ratio of 1:3 (3@110% + 3@vVO2 + 3@110%)

+ general strength circuit

wednesday (9:30 AM)

400j, lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday (9:30 AM)

800j + dynamic wu

THOSE COMPETING FRIDAY:

+ 4 x 40m ramp sprints + light aerobic running + 2-3 x 200 @ RP

THOSE COMPETING SATURDAY:

+ light aerobic running + 2 x 3 x 150m starts

THOSE NOT COMPETING:

+ 6 x 40m hill sprint from standing start

+ light aerobic running

+ (ALL) work on A march

+ (ALL) mcmillan core or hip circuit

friday

THOSE COMPETING FRIDAY:

shake-out in AM + competition

THOSE COMPETING SATURDAY:

light aerobic running in AM + 2-3 x 80m strides + 2-3 x 200 @ RP

THOSE NOT COMPETING:

800j, mcmillan wu

+ 80% strong aerobic running, w= 7-8 miles / m= 9-10 miles

+ general strength circuit

saturday

THOSE COMPETING:

shake-out in AM + competition

THOSE NOT COMPETING:

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery