back to work

Quick note about Tuesday's 3000m - start will be at 7:00 PM, so we will meet at 6:15 PM to warm-up. Pizza for everyone afterwards, everyone should plan on being there to support those who are running!

monday (on your own or OFF)

dynamic wu

+ light aerobic running or cross-training

+ 6 x technique strides on grass

***voluntary yoga with Jenna at 3:30 PM in freshman gym

tuesday (6:00 AM)

800j + mcmillan wu

+ 1 x 400m fast with 400m jog rec on park cinder loop

+ 1600's @ ~88%, r= 3' (jog 400m), w= 4-5 / m= 5-6

+ general strength circuit
***6:15 PM - for those running 3000m

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)
***voluntary yoga with Jenna at 7:30 AM in freshman gym

800j + dynamic wu & speed ladder

+ 6-8 x 40m ramp sprint from stand start

+ light aerobic running

+ work on A march

+ mcmillan core

friday (6:00 AM)

800j + mcmillan wu
WOMEN:
workout - tbd
MEN:

+ 1 x 400m fast with 400m jog rec on park cinder loop

+ 80% strong aerobic running on park lake loop

+ 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