note tuesday practice plans

The workouts are listed as to be determined and will be updated soon, but wanted to at least get the practice schedule up as you plan your week.  With the last home basketball game on Tuesday we will not have any parking available at coliseum area.  Rather than practice Tuesday morning, which was considered, we've decided to stick with the afternoon.  What we want is for everyone to just warm-up to practice on Tuesday and arrive at the track with about 1.5 miles of easy running. We'll go through the mcmillan warm-up, then jog another half-mile and be ready to go.  So if you need anything to warm-up with on Tuesday that is in the locker room, stop by there on Monday to get it.  After the workout we'll do a short cool-down and strength & conditioning. Obviously we encourage you to engage in all your recovery efforts up in the training room, but that will be optional and will require some extra planning on your part.  Lastly, you will do a longer cool-down back to where you started.

monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday

light warm-up to track

+ mcmillan wu + 800j

+ 16-20 x 300 @ 5k to 3k, r= 1"

+ short cool-down jog

+ general strength circuit

+ longer cool-down on own

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

+ 5 x 90m (30 sprint + 30 float + 30 sprint)

+ med ball throws, 5 x BLF + 5 x OHB

+ mcmillan core or hip circuit

friday

800j, mcmillan wu

+ 4-6 x 1600 @ 91%, r= 3"
(MD/800: 3x400 + 3x300 + 4x200
+ 6-8 x 115m Cherry St hill)

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw or River

+ cool-down exercises

+ recovery at training room