It looks like a challenging week ahead with a good chance of rain in the forecast each day, particularly Tue and Wed. So we'll keep close to campus on Tuesday, then be in the park on Friday. Just a solid, basic week...we'll have a good idea where everyone's aerobic fitness is by the end of it. Also, something new this year is a voluntary yoga session with Jenna on Monday's at 3:30 PM. We may incorporate a second day each week also. Everyone can benefit from this extra work. Also, those who have no running on Monday's, keep in mind that you can cross-train on your own too!
monday (on your own or OFF)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides on grass
***(3:30 PM - in freshman gym) Voluntary Yoga with Jenna
***(3:30 PM - in freshman gym) Voluntary Yoga with Jenna
tuesday (6:00 AM)
800j + mcmillan wu
+ 20' of AT (anaerobic threshold) running @ 85% on track
+ 6 x ~115m Cherry St hill w/ jog down rec
+ general strength circuit
wednesday (3:30 PM)
400j, lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides on grass
+ foot drills in sand & balance exercises
thursday (3:30 PM)
800j + dynamic wu & speed ladder
+ 6-8 x 80m fast striding in spikes
+ 6-8 x 80m fast striding in spikes
+ light aerobic running
+ med ball throws; 5 x BLF + 5 x OHB
+ work on A march
+ hip and/or core work
+ med ball throws; 5 x BLF + 5 x OHB
+ work on A march
+ hip and/or core work
friday (6:00 AM)
800j + mcmillan wu
+ 80% strong aerobic running on park lake loop (w= 5-8 mi / m= 6-9 mi)
+ general strength circuit
saturday (on your own)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
