While six of our group will line up and compete at the NCAA East Preliminary Round in Jacksonville, the journey to next year begins with the return to running for almost everyone else. Below is a suggested return to running schedule. Your 2015-16 training spreadsheets will be ready soon. Make sure you read through the information carefully, including the Summer Notes tab. If you have questions, make sure you ask. Great things happen when we follow the plan. KNOW THE PLAN!
suggested return to running schedule:
mon - stretching & mobility + light aerobic running
tue - stretching & mobility + OFF or crosstraining
wed - stretching & mobility + light aerobic running
thu - stretching & mobility + light aerobic running
fri - stretching & mobility + OFF or crosstraining
sat - stretching & mobility + light aerobic running
sun - stretching & mobility + light aerobic running
those preparing for the NCAA EAST preliminary round:
monday (9:00 AM)
800j, mcmillan wu
+ w10k: light aerobic running + 4-6 x strides
+ mMD/800: 3-4 x 200 @ 108-100% of 800RP, r= ratio of 1:10
+ general strength circuit
tuesday
OFF
travel to jacksonville
light shake-out upon arrival
wednesday (time - tbd)
800j + dynamic wu
+ 20' light aerobic running
+ 2-3 x 200 @ race pace
thursday
shake-out, time-tbd
COMPETITION in PM
m1500m & m800 first round; w10k semi-final
friday
shake-out, time-tbd
COMPETITION in PM
m800 quarterfinal
saturday
shake-out, time-tbd
COMPETITION in PM
m1500 quarterfinal
sunday
travel to atlanta
easy aerobic running
+ cool-down exercises
+ recovery at training room
