Winter weather finally coming in, colder temps and some wind. Should be fun! Rain currently forecast for Thu & Fri, so practice times may be adjusted. Welcome back, we have missed you!
monday (on your own)
monday (on your own)
dynamic wu
+ light aerobic running or OFF
+ 6 x technique strides on grass
tuesday (2:00 PM, park cinder loop)
800j + mcmillan wu
+ (long distance) 5-6 miles of loop at marathon pace + loop
at above AT pace, start and finish with marathon pace
+ (mid-D - 20 x 300m cut-downs from 5k to 3k pace, r= 1')
+ (800m - 15 x 200 cut-downs, r= ~1:30-45)
at above AT pace, start and finish with marathon pace
+ (mid-D - 20 x 300m cut-downs from 5k to 3k pace, r= 1')
+ (800m - 15 x 200 cut-downs, r= ~1:30-45)
+ general strength circuit
wednesday (2:00 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides on grass
+ foot drills in sand
(3000SC hurdle work)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides on grass
+ foot drills in sand
(3000SC hurdle work)
thursday (2:00 PM)
800j + dynamic wu
+ 6 x 40m ramp sprints from stand w/ walk down recovery
+ light aerobic running
+ 2-3 x 200 @ goal mile pace, r= 200 walk
+ 6 x 40m ramp sprints from stand w/ walk down recovery
+ light aerobic running
+ 2-3 x 200 @ goal mile pace, r= 200 walk
+ work on A march
+ mcmillan core
friday (2:00 PM)
800j + mcmillan wu
+ 1600's on track @ ~88%, r= 3' (jog 400m), w= 5-6 / m= 6-7
(mid-D/800: 3 x 200 + 2 x 300 + 400 + 2 x 300 + 3 x 200 + 600)
+ general strength circuit
saturday (on your own)
aerobic running
+ stretching
sunday (time-tbd)
long aerobic running @ kennesaw
+ cool-down exercises
+ recovery strategies in training room
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