penn relay carnival v.2015

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

(REMINDER:  Yellow Jacket Celebration in evening)

tuesday (7:15 AM)

TEXT COACH IF 7:15 AM IS NOT WORKABLE FOR YOU

800j, mcmillan wu

+ workouts - tbd

+ general strength circuit

 

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

(Penn wDMR/5k/10k - light aerobic running + strides before travel)

 

thursday

(Penn 5k/10k - shake-out in AM, wDMR/5k/10k in PM)

those traveling (mDMR/m4x800):

light aerobic running + strides before traveling

those not traveling:

800j + dynamic wu

+ 6 x 40m ramp sprints from standing start

+ light aerobic running

+ work on A march

+ mcmillan core or hip circuit

 

friday (time - tbd)

(Penn mDMR - shake-out in AM, comp in PM)

800j, mcmillan wu

+ 3 x 400 + 4 x 300 + 4 x 200 @ 1500 or faster, r= 90" / R= 4'

+ general strength circuit

 

saturday

those competing:

shake-out in AM, w&m4x800 in PM

those  not competing:

aerobic running

+ stretching

 

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery

(w&m4x800 travel back to campus)