welcome back

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)

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)

+ 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)

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

+ 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