more work

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

+ lactate shuttle work on road hill & cinder loop
(w= 3.5 loops of 1000m road hill & cinder + ~885m cinder loop)
(m= 5.5 loops of 1000m road hill & cinder + ~885m cinder loop)
*1000m road hill & cinder @ > AT / ~885m cinder loop @ ~80%

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot drills in sand
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 4 x 60m fast striding in spikes

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

friday (6:00 AM)

800j + mcmillan wu

+ workout on track - tbd

+ 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