off to rocky top

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

800j + mcmillan wu
(6:45 AM - 5k/10k group)
2 x (600, 400, 300, 200) + 400, 300, 200
(3:30 PM - mid-distance/3000SC)
8 x 400 @ 105% of 1500m RP, r= 400j (3-4')

+ strength & conditioning

wednesday (3:30 PM)
400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (time - tbd)
800j + dynamic wu
+ 6 x 80m Cherry St hill sprints, r= walk down recovery
+ light aerobic running
+ hip circuit

+ 2-3 x 200 @ RP (for those racing)
travel to TENN (for those racing)

friday

those not traveling (AM time - tbd)
800j + mcmillan wu
+ workouts - tbd
+ strength & conditioning
those competing:
shake-out in AM
+ TENNESSEE RELAYS

saturday
those not competing:
aerobic running on your own
+ stretching
those competing:
shake-out in AM
+ TENNESSEE RELAYS

sunday (optional practice, time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
P45417