spring break on the flats

Please text mileage for last week.  No yoga this week.  Tuesday morning's workout times will be texted out on Monday.

monday (on your own)

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (AM times will be texted)

800j + mcmillan wu

+ (long & mid-distance) 4800m @ 90% + 4 x 170m Fowler St hill
(Raleigh 10k - 4800 @ ~85% + 4 x 170m Fowler St hill
+ (long & mid-distance) 4 x 400 @ 1500 RP, r= 1' + 3 x 800 @ 95%,
r= 2' + 3 x 200 fast, r= 3' / rest between sets = 3'
+ (3000SC) same workout as above except w/ hurdles on 2nd lap
of 800's and on 200's
+ (800m) 15 x 200m cut-downs, r= 90"

+ strength & conditioning

wednesday (9:30 AM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides on turf
+ general strength circuits
(3000SC hurdle work)

thursday (9:30 AM)
800j + dynamic wu
+ 5 x 70m (30m float + 40m sprint)

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

+ work on A march

+ hip circuit

friday (9:30 AM)
those competing:
shake-out in AM
YELLOW JACKET INV; 5000m
those competing Saturday:

800j + mcmillan wu

+ light aerobic running
+ 3 x 200 @ RP
those not competing:
workouts - tbd

+ strength & conditioning

saturday
those competing:
shake-out in AM, time-tbd
YELLOW JACKET INV; 3000SC, 1500m, 800m, 4 x 400m
those not competing:
aerobic running
+ stretching

sunday (optional)

long aerobic running @ chattahoochee

+ cool-down exercises

+ recovery strategies in training room