takin' it to a HNL

It's that time, first race of the new season, and time to take it to a HNL! P45417

With the holiday weekend approaching, we are altering the weekly schedule...we will meet for long run on Saturday morning, then Sunday will be our normal Monday of either OFF or light running or cross-training on your own.  We will workout on Monday morning next week.

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM - park cinder loop)

800j + mcmillan wu

+ w = 3 x 1600 @ AT, r= 1' + 2 x 1200 @ faster than 5k pace, r= equal time
+ m = 4 x 1600 @ AT, r= 1' + 2 x 1600 @ faster than 10k pace r= 3'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 5 x 80m fast striding on Cherry St hill

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday
AM - shake-out on own
+ depart for Oxford, AL in afternoon
+ JSU XC Opener
+ w = 4k / m= 5k
+ cool-down of 3-4 miles @ 75-80%
+ 2 x 200 fast

+ strength & conditioning

saturday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

sunday (on your own)

OFF or light aerobic running
If OFF, cross-training is encouraged