texas bound

With NCAA Indoors this weekend, the recommendation is after Tuesday's workout, the remainder of the week should be just aerobic running to get the mileage in on your own.  If you feel you need to workout on Friday, recommendations for middle and long distance are listed.  However, you may also design and execute a workout of your choosing.  Schedule for NCAAs will be communicated separately.
P45417

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 (3:30 PM)

800j + mcmillan wu

+ 4 x 500 + 4 x 400 + 4 x 300 @ VO2max, r= ratio of 1:1 (jog ~1/2 distance)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
800j + dynamic wu
+ 6 x 40m fast striding on ramp w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (on your own)
800j + mcmillan wu
RECOMMENDED: aerobic running + strides

IF WORKOUT, RECOMMEND:
MD - 5 x 300 cut-downs to AnAe Power, r= 4'
LD - 5 x 1600 @ CV pace, r= 3'
OR - workout of your choice

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
P45417