Those leaving for home at the end of the week should stop by the office to discuss a mileage plan for next year. Be prepared to go over how much you have run this year and your thoughts on mileage for next year. Generally a 10-15% increase in mileage is normal, anything below 10% is more conservative and anything above 15% is more aggressive. Think about how this year's mileage felt and how the year went, as well as your thoughts on how you did with your recovery and health maintenance plan.
monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 technique strides
tuesday (8:30 AM)
800j, mcmillan wu
w10k: 5-6 x 1600 @ 91%, r= 3'
5k: 4-5 x 1600 @ 94%, r= 3'
MD & 800: 16 x 300 @ 5k to 3k pace, r= 1'
*m3000SC @ 7:15 AM; w3000SC @ 7:45 AM
5 x 600H + 200, r= 200j / R= 400j
+ general strength circuit
wednesday (8:30 AM)
400j, lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides on grass
+ foot drills & balance exercises
thursday (8:30 AM)
800j + dynamic wu w/ speed ladder & plyo box jumps
+ 5 x 90m from standing start (30 sprint + 30 float + 30 sprint)
+ light aerobic running
+ med ball throws; 5 x BLF + 5 x OHB
+ work on A march
+ mcmillan core or hip circuit
friday (8:30 AM)
workouts - tbd
saturday (on your own)
aerobic running on own
+ stretching
sunday (time-tbd)
long aerobic running at river
+ cool-down exercises
+ recovery at training room
