happy new year

*TEXT COACH YOUR MILEAGE FOR LAST WEEK
*TEXT WORKOUT TIMES TO COACH FOR ANY MEASURABLE WORKOUTS

Last weekend on your own before returning to practice!  You should be back on campus sometime next Monday and ready for practice on Tuesday.  We'll set practice times for next week on the blog next Sunday.

Let's have a great 2016!

monday

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday

800j + mcmillan wu

+ (long distance) fartlek, 5-7 sets of 3' @ faster than 85%
with 3' recovery @ close to 80%
+ (mid-D - 12 x 400m cut-downs, r= 1')
(start at 5k pace for set of 3, then cut-down)

+ general strength circuit

wednesday
400j + lunge matrix wu
+ aerobic running
+ barefoot strides on grass
+ foot drills in sand

thursday

800j + dynamic wu
+ 6 x 80m fast striding or 6 x short hill fast; w/ walk recovery
+ 2-3 x 200 @ goal mile pace, r= 200 walk

+ light aerobic running

+ work on A march

+ mcmillan core

friday

800j + mcmillan wu

+ fartlek = 6-7 x 5' @ 85%, r= 3' OR 10-12 x 3' @ 85%, r= 1'

OR

+ 1600's on track @ ~85%, r= 3' (jog 400m), w= 6 / m= 7

(mid-D - 2 x 5 x 300 @ R pace, r= 90" + 1600 @ AT; 4' between sets)

+ general strength circuit

saturday

aerobic running

+ stretching

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies