off to the races

Something to share as you begin to manage academics and athletics and everything else, and commit to sleep, nutrition, etc...

"And every day, the world will drag you by the hand, yelling, 'This is important! And this is important! You need to worry about this! And this! And this!'

And each day, it's up to you to yank your hand back, put it on your heart and say, 'No. This is what's important."    - Iain Thomas

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

+ (park 2k lake loop)
women = 1k @ 90% + 4k @ 85% + 1k @ 90%
men = 3 x 5k @ 80%, r= 1'30"

+ 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
+ 4 x 80m fast striding on grass in spikes
+ 4 x 40m ramp sprints 

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

friday
those competing:
light aerobic running on your own in AM
+ travel to Athens @ 3:30 PM, short & light run on xc course
those not competing (7:00 AM)

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday
those competing:
shake-out in early AM
COMPETITION, m= 8k @ 8:00 AM / w= 5k @ 8:45 AM
those not competing (on your own)

aerobic running

+ stretching

sunday (OPTIONAL)

long aerobic running at kennesaw or river

+ cool-down exercises

+ recovery strategies in training room