Two important notes...practice on Tuesday will be at 6:20 AM, one group of men will still meet at 6:00 AM due to class. Secondly, regarding fall break...if you are hoping/planning to race at Tuscaloosa, you will be on campus through the duration of fall break.
monday (on your own or OFF)
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)
(for those off, cross-training is encouraged)
tuesday (6:20 AM)
800j + mcmillan wu
+ on park cinder loop:
women = 800 @ 95%, r= 2' + 4 x 1.5 loops @ 90%, r= 2.5'
men = 1 x 2.25 loops + 5 x 1.75 loops @ 88%, r= 3'
women = 800 @ 95%, r= 2' + 4 x 1.5 loops @ 90%, r= 2.5'
men = 1 x 2.25 loops + 5 x 1.75 loops @ 88%, r= 3'
+ strength & conditioning
wednesday (3:30 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
(3000SC hurdle work)
(3000SC hurdle work)
+ barefoot strides on grass
+ foot arch strengthening
+ general strength circuit
+ general strength circuit
thursday (3:30 PM)
800j + dynamic wu & speed ladder
+ 5 x 40m ramp sprint w/ walk down recovery
+ 5 x 40m ramp sprint w/ walk down recovery
+ light aerobic running
+ 4 x slalom runs on grass in spikes
+ hip circuit
+ 4 x slalom runs on grass in spikes
+ hip circuit
friday (6:00 AM)
800j + mcmillan wu
+ 4800m on track + 6-8 x 200 on grass in spikes
(men may to 80% run on park 2000m lake loop)
(men may to 80% run on park 2000m lake loop)
+ strength & conditioning
saturday (on your own)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at kennesaw
+ cool-down exercises
+ recovery strategies in training room
