GRIAK

Big week with a great test at the Roy Griak Inv.  Make sure you're managing your mileage well and hitting your planned weekly total.

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 (6:00 AM)

800j + mcmillan wu

+ on park cinder loop:
women = 800 @ 95%, r= 2' + 4 x 1.5 loops @ 90%, r= 2.5'
men = 6 x 1.75 loops @ 88%, r= 3'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on own in AM, i.e. before noon)
800j + dynamic wu
+ 5 x 40m ramp sprints w/ walk down recovery
+ light aerobic running
+ hip circuit
(those traveling, depart campus at 2:30 PM for airport)

friday
those traveling:
light aerobic running in AM, time - tbd
+ light running on xc course in PM, time - tbd
those not traveling (3:30 PM):

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday
those traveling:
shake-out in AM
COMPETITION, m= 8k / w= 6k
those not traveling (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room