back to work

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ 11-12 x 1000m @ 1/2 marathon pace, r= 45"
*middle-distance w/ 800m group

(800m: 12 x 300m @ vVO2max, r= equal time recovery)

+ 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

+ 2-3 x 80m fast striding on grass
+ 6 x 40m ramp sprints w/ walk-down recovery

+ mcmillan core or hip circuit

friday

800j, mcmillan wu

+ 4-6 x 1600m @ 88%, r= 3'
(middle-distance: 800+1000+1200+1000+1000+600, r= equal time)
(800m: 6-8 x 300m @ ~110% of race pace)

+ general strength circuit

saturday (on your own)

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room