acc week

C(onfidence)O(ptimism)T(enacity)E(nthusiasm)

The weather early in the week will be a little challenging...cooler weather, winds, and rain...dress appropriately!

monday (on your own or OFF)

dynamic wu

+ light aerobic running or cross-training
(*those traveling should run close to Wed mileage, but not quite)

+ 6 x technique strides on grass

***voluntary yoga with Jenna at 3:00 PM in freshman gym

tuesday (6:00 AM)

800j + mcmillan wu

+ 10-12 x 300 on track, r= 300j

+ general strength circuit

wednesday
(those traveling) OFF or short, light aerobic running
+ depart campus at 4:00 PM
(those not traveling - on your own) aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday
(those traveling) aerobic running over xc course
+ 3 x ~200 at race pace
(those not traveling - on own)

***voluntary yoga with Jenna at 7:15 AM in green room

+ light aerobic running
+ 6 x 40m ramp sprints w/ walk-down rec

+ work on A march

+ mcmillan core

friday
(those traveling) shake-out in AM
+ COMPETITION, w= 6k / m= 8k
(those not traveling - on own)

800j + mcmillan wu

+ fartlek: 5' + 4' + 3' + 2' + 1' @ AT, r= equal time rec

+ general strength circuit

saturday

aerobic running on own

+ stretching

sunday (time-tbd)

long aerobic running at River

+ cool-down exercises

+ recovery at training room