on to athens

NOTE: Tuesday workout for distance group will be at 6:00 AM.  Friday workout for those not competing this weekend will be in the AM - time will be determined later in week.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday (6:00 AM - distance; 3:30 PM - MD/800)

800j, mcmillan wu

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

(MD/800: 10' AT + 10' easy + 6 x 300m @ ~105% of 800m RP)

+ general strength circuit

wednesday

400j, lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu w/ speed ladder & plyo box jumps

+ 5 x 100m from standing start, 30 sprint + 40 float + 30 sprint

+ light aerobic running

+ med ball throws; 5 x BLF + 5 x OHB

+ work on A march

+ mcmillan core or hip circuit

*men competing Friday at uga:

+ 3 x 100m from standing start, 30 sprint + 40 float + 30 sprint

+ light aerobic running

+ 2-3 x 200 @ RP

friday (workout in AM-tbd)

800j, mcmillan wu

+ workouts-tbd

*women competing Saturday at uga:

+ light aerobic running

+ 2-3 x 200 @ RP

*men competing Friday at uga:

shake-out in AM + travel to Athens + competition

saturday

*those not competing:

aerobic running on own

+ stretching

*women competing Saturday at uga:

shake-out in AM + travel to Athens + competition

sunday (time-tbd)

long aerobic running at kennesaw or river

+ cool-down exercises

+ recovery at training room