monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ 14' AT + 10' easy + 3 x 1000m @ 3k pace, r= equal recovery
(MD/800: 10' AT + 10' easy + 6 x 300m @ ~105% of 800m RP)
+ 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
+ 5 x 70m (20 sprint + 30 float + 20 sprint)
+ 3 x 5 x single leg bounding with plyo boxes
+ med ball throws, 5 x BLF + 5 x OHB
+ mcmillan core or hip circuit
friday (in AM, 6:00 or 6:30)
800j, mcmillan wu
+ 10,000m AT run
(MD/800: 16-20 x 300 @ 5k to 3k+, r= 1")
+ general strength circuit
saturday (on your own)
aerobic running
+ stretching
sunday (on your own)
long aerobic running
+ cool-down exercises
+ recovery strategies
