As with last week, reminder if at all possible, try to do the majority of your mileage on Wed and Thu in the morning on your own, leaving just 2-3 miles for the afternoon. This week we can use some time on those days for the 4th and 5th year people to tell everyone a little about themselves. And early in the week this post will be updated with race times and departure times. For planning purposes now, Friday's departure for those racing will be no earlier than mid-afternoon.
monday (on your own or OFF)
dynamic wu
+ light aerobic running or cross-training
+ 6 x technique strides on grass
***(3:30 PM - in freshman gym) Voluntary Yoga with Jenna
tuesday (6:00 AM)
800j + mcmillan wu
+ 20' of AT (anaerobic threshold) running 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
(some 3000SC hurdle work)
+ barefoot strides on grass
+ foot drills in sand & balance exercises
thursday (3:30 PM)
800j + dynamic wu & speed ladder
+ 3 x 200m at race pace in spikes
+ light aerobic running
+ work on A march
+ mcmillan core
friday
shake-out and departure time - tbd
COMPETITION, w= 4k / m= 5k
those not competing:
6:00 AM workout - tbd, on track
+ general strength circuit
saturday (on your own)
aerobic running
+ stretching
sunday (VOLUNTARY, time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
