all about the GT

C(onfidence)O(ptimism)T(enacity)E(nthusiasm)
#togetherweswarm
It's doesn't matter where you finish, it matters where we finish.

monday (on your own or OFF)

dynamic wu

+ light aerobic running or cross-training
(*those traveling should run close to Wed mileage, but not quite)

+ 6 x technique strides on grass

tuesday
(those traveling, w @ 6:00 AM / m @ 6:45 AM)

800j + mcmillan wu

+ 8-10 x 300 on track, r= 300j

+ general strength circuit
(those not traveling, m @ 6:00 AM / w @ 6:20 AM)
800j + mcmillan wu
+ 5000m time trial effort
+ general strength circuit

wednesday
(those traveling) OFF or short, light aerobic running
(those not traveling) light aerobic running

+ hurdle drills
(some 3000SC hurdle work)

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday
(those traveling) travel to Tuscaloosa, depart campus at 9:00 AM
aerobic running over xc course
+ 3 x ~200 at race pace
(those not traveling - on own)

+ light aerobic running
+ 6 x 40m ramp sprints w/ walk-down rec

+ work on A march

+ mcmillan core

friday
(those traveling) shake-out in 6:15 AM
+ COMPETITION, w= 6k @ 9:00 AM(CT) / m= 10k @ 10:00 AM(CT)
(those not traveling - on own)

800j + mcmillan wu

+ fartlek: 5' + 4' + 3' + 2' + 1' @ AT, r= equal time rec

+ general strength circuit

saturday

aerobic running on own

+ stretching

sunday (time-tbd)

OFF