on to outdoors

Workouts will be updated on Monday.  Text last week's mileage!

monday (on your own)

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (3:30 PM)

800j + mcmillan wu

+ (1500-10k who raced at ACC's) long aerobic running
+ (800 who raced at ACC's)  6 x 300 @ 105% of RP, r= ratio of 1:10
+ (those who did not race) 20' @ AT + either hills sprints or fast effort

+ strength & conditioning

wednesday (3:30 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides on turf
+ general strength circuits
(3000SC hurdle work)

thursday (3:30 PM)
800j + dynamic wu
+ 4 x 90m (30m sprint + 30m float + 30m sprint)

+ light aerobic running
+ 3 x 200 cut-downs, r= 400j

+ work on A march

+ hip circuit

friday (3:30 PM)

800j + mcmillan wu

+ (long-distance) 4-5 x 1600 @ 91%, r= 3'
+ (mid-distance) 6 x 1000 @ 90%, r= ratio of 1:0.5 + 4 x 200
+ (800m) 3 x 200 + 2 x 300 + 400 + 2 x 300 + 3 x 200, r= 90"

+ strength & conditioning

saturday (on your own)
aerobic running on your own
+ stretching

sunday (time-tbd)

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room