ncaa east preliminary round

***Please make sure you are either texting your weekly mileage (even if it was zero) or posting it to the blog comments.

While six of our group will line up and compete at the NCAA East Preliminary Round in Jacksonville, the journey to next year begins with the return to running for almost everyone else.  Below is a suggested return to running schedule.  Your 2015-16 training spreadsheets will be ready soon.  Make sure you read through the information carefully, including the Summer Notes tab.  If you have questions, make sure you ask.  Great things happen when we follow the plan.  KNOW THE PLAN!

suggested return to running schedule:

mon - stretching & mobility + light aerobic running

tue - stretching & mobility + OFF or crosstraining

wed - stretching & mobility + light aerobic running

thu - stretching & mobility + light aerobic running

fri - stretching & mobility + OFF or crosstraining

sat - stretching & mobility + light aerobic running

sun - stretching & mobility + light aerobic running

those preparing for the NCAA EAST preliminary round:

monday (9:00 AM)

800j, mcmillan wu

+ w10k:  light aerobic running + 4-6 x strides

+ mMD/800:  3-4 x 200 @ 108-100% of 800RP, r= ratio of 1:10

+ general strength circuit

tuesday

OFF

travel to jacksonville

light shake-out upon arrival

wednesday (time - tbd)

800j + dynamic wu

+ 20' light aerobic running

+ 2-3 x 200 @ race pace

thursday

shake-out, time-tbd

COMPETITION in PM

m1500m & m800 first round; w10k semi-final

friday

shake-out, time-tbd

COMPETITION in PM

m800 quarterfinal

saturday

shake-out, time-tbd

COMPETITION in PM

m1500 quarterfinal

sunday

travel to atlanta

easy aerobic running

+ cool-down exercises

+ recovery at training room