off week

Note workout times listed...we will be looking at weather for Tuesday and will text any workout time adjustments if they are made.  Friday workout times will be determined mid-week.

monday (on your own)
*3:00 PM - voluntary challenge yoga w/ Jenna; freshman gym

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (3:30 PM)

800j + mcmillan wu

+ 12 x 400 @ RP+3-5%, r= ratio of 1:3 (jog 400)

+ strength & conditioning

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

thursday (3:30 PM)
*2:00 PM - voluntary recovery/wu yoga w/ Jenna; freshman gym
800j + dynamic wu
+ 6 x 40m ramp sprints

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

+ hip circuit

friday (time - tbd)
800j + mcmillan wu
+ (long-distance) 3-4 miles @ 90%
+ (mid-distance) workout - tbd
+ (3000SC) 5 x 800 cut-downs from RP, r= 4-5' (#1, 3, 5 w/ hur 2nd lap)
+ (800m) 5-6 x 300m @ 105-110% of RP, r= ratio of 1:10
+ strength & conditioning

saturday (on your own)
aerobic running
+ stretching

sunday (time - tbd)

long aerobic running @ kennesaw or river

+ cool-down exercises

+ recovery strategies in training room