fall break

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 (8:00 AM)

800j + mcmillan wu

+ on park cinder loop: AT running, w= 6 loops / m= 7 loops
+ 1 loop jog
+ 4 x 200 @ ~ mile pace, r= 200j

+ 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 your own)
those traveling to Tuscaloosa:
light aerobic running on own in AM
+ travel to Tuscaloosa, 11:15 AM departure
+ light aerobic running on xc course
+ 3 x 100 from starting line in spikes
those not traveling:
5 x 40m ramp sprints
+ light aerobic running

+ hip circuit

friday
those in Tuscaloosa:
AM shake-out - tbd
+ Competition, m= 8k @ 9:00 AM (CT) / w= 6k @ 9:45 AM (CT)
+ strength & conditioning
those racing at Berry:
light aerobic running on own
+ 3 x 100 on grass in spikes
those not racing:

800j + mcmillan wu
10-12 x 400 @ ~5k pace on track, r= 200j (1:30-2:00)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching
those racing Berry:
Competition, m= 8k @ 9:00 AM / w= 6k @ 10:00 AM

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room