holiday break v2016

*TEXT COACH YOUR MILEAGE FOR LAST WEEK
*TEXT COACH WORKOUT TIMES FROM LAST WEEK IF YOU HAVE NOT ALREADY
*TEXT WORKOUT TIMES TO COACH FOR ANY MEASURABLE WORKOUTS

Let's use this week as a bit of a recovery from exams.  Try to catch up on sleep and don't make too much of Tuesday's workout - aerobic speed fartlek.  Just go for a run to get your mileage in and once warmed up, every three or four minutes put in a fast thirty seconds.  Later in the week, see how you're feeling and decide on either the fartlek or the workout for Friday.  If you're not sure about anything, text your coaches!  Lastly, make sure you complete the full day's training...that includes warm-up, strides, strength work, recovery, etc...

monday

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday

800j + mcmillan wu

+ aerobic speed fartlek

(distance run to get in mileage, every 3-4 minutes put in a fast 30")

+ 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

+ 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

(800m - 8 x 400 @ R pace, r= work/rest of 1:3)

+ general strength circuit

saturday

aerobic running

+ stretching

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies