back home back to work

Great racing up north, now time to get even more focused as we build momentum from week to week, leading up to the championship weeks.  More than ever we must focus on the many small things that will ultimately determine the outcome of our season...recovery in the training room, hydration, proper nutrition, iron supplementation, sleep, intentional cross-training, and ... P45417.HNL

Are you doing your best?

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)

800j + mcmillan wu

+ 400 uphill hard on road + (cinder loop) 2000's @ 85%, r= 90" (w= 2 / m= 3)
+ 3 x 1000 @ 3k pace, r= at least equal time + 3 x 200 @ mile pace, r= 1'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 80m fast striding on Cherry St hill

+ light aerobic running
+ mini-hurdles or work on A March
+ 5 x fast grass strides in spikes
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ (on 10th St grass) 1000's @ CV, r= 60" + 8 x 100-170m acc w/ walk rec
w= 6-7 / m= 8-10

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (9:00 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room