fall2016 exams

Do well on your exams this week as we close out the fall semester and 2016!  Below are the workouts for this week.  Tuesday is the only day of organized practice, then you're on your own. The training schedule over the holiday break will be on the blog each Sunday evening.  Make sure you complete everything listed for practice each day and stay in the same routine we have while together. Report your times for workouts (Sun, Tue, Fri), and your mileage each week via text or email. Strength-training to be completed will be sent to you. Report back date is Monday, January 2, 2017. If you have any questions or any interruptions in training due to injury or illness, make sure you contact your coaches.  P45417

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 (9:00 AM)

800j + mcmillan wu

+ 2000's on track (w= 3, m= 3-4) @ ~10k (Critical Velocity) pace, r= 3' (400j)
(women in lane 1, men in lane 3)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (if hurdles are available)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 200
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (on your own)

800j + mcmillan wu

+ mLD - 8 to 10 miles @ ~marathon (Tempo) pace
+ w & mMD - 3 x 400 + 4 x 300 + 4 x 200 @ ~mile (AnAe End) pace
r= 1'30" / R= 4'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

P45417