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 3:00 PM in freshman gym
tuesday (6:00 AM)
800j + mcmillan wu
women:
+ 80% running on park 2000m road loop, 5k + 5k + 2k, r= 90"
+ general strength circuit
men:
+ 80% running on park 2000m road loop, 3 x 5k, r= 90"
+ 3-4 x 200 on track, r= 200j
+ 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)
***voluntary yoga with Jenna at 7:15 AM in green room
800j + dynamic wu & speed ladder
+ 6 x 60m from stand start on Cherry St hill
+ light aerobic running
+ work on A march
+ mcmillan core
friday (AM times tbd)
800j + mcmillan wu
+ 1600's on track, r= 3'
(w= 3-4 @ ~94%; m= 6 @ ~91%)
+ general strength circuit
saturday
aerobic running on own
+ stretching
sunday (time-tbd)
long aerobic running at River
+ cool-down exercises
+ recovery at training room
