call to post

It's time...

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 - in Brock)

800j + mcmillan wu

+ Oregon Drill v.GT, w= 25' / m= 30'
+ strength & conditioning

wednesday

ACC Group:
aerobic running on your own in AM
+ travel to Louisville, KY
+ shake-out upon arrival
those not traveling:
aerobic running on your own

+ strides on grass or turf
+ general strength circuit

thursday
ACC Group:
light aerobic running over xc course
+ 3-4 x 100 starts from line in spikes
those not traveling:

+ 5 x 80m fast striding on Cherry St hill on own

+ light aerobic running
+ hip circuit

friday
AM shake-out, time - tbd
+ ACC CHAMPIONSHIPS, m= 8k / w= 6k
+ travel to Atlanta
those not traveling:
800j + mcmillan wu
+ 4 x 1000 @ 90%, r= 1' + 2-4 laps jogging + 1 x 600 fast
(track available 8AM - 4PM, text times to coach)

+ 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