dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday (on track)
800j, mcmillan wu
+ 24-32' of anaerobic threshold intervals:
w= 1000's, r= 1' / m= 1200's, r= 1'
(800m: 3x400 + 4x300 + 4x200, r= 90", R= 4' + 1x350)
+ general strength circuit
wednesday
400j, dynamic foot drills wu
+ aerobic running
+ hurdle drills
+ barefoot strides on grass
+ foot drills & balance exercises
thursday
800j + dynamic wu
+ light aerobic running
+ 3 x 80m fast striding on grass in spikes + 4 x 120 on track (40-40-40)
(800m: 8 x 200 cut-downs OR 4-5 x 300)
+ mcmillan core or hip circuit
friday (those not competing, 6:00 AM)
800j, mcmillan wu
+ workout on track - tbd
+ general strength circuit
(those competing)
travel to Nashville
light aerobic running
+ 2-3 x 200 @ race pace
+ COMPETITION in DMR, 5000m
saturday (those not competing)
aerobic running on your own
+ stretching
(those competing)
shake-out run in AM
COMPETITION in 800m, Mile, 3000m, 4x400m
+ general strength circuit
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
