here we go with 2016-17

Ready, set, go...2016-2017 starts with week one!  Make sure you're on time and ready to go for practice each day.  We'll try to get an idea of where everyone is at on Tuesday morning, cutting down by 10 seconds each mile...the women will start at 6:45 pace and the men will start at 6:00 pace.  Don't forget to get the majority of mileage in on Wed and Thu in the morning on your own.  If you're not able to do this for some reason, communicate that with your coaches.  And on Friday we will run 400's with some uphill at 6k and 10k goal pace on the grass at the park with equal rest.

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ cut-down run on park lake loop; w= 5 mi / m= 7 mi

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6-8 x 80m fast striding in spikes

+ light aerobic running
+ work on A march
+ hip circuit

friday (6:00 AM)

800j + mcmillan wu

+ 10-12 x 400m uphills on grass @ GP, r= 1:1

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room