exams on deck

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

+ 9 x 600 on cinder loop @ ~AE Power, r= finish loop at ~65%

+ strength & conditioning

wednesday (10:00 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday (10:00 AM)

800j + dynamic wu & speed ladder
+ 3 x 30 starts + 4 x 100

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

friday (3:00 PM)

800j + mcmillan wu

+ 1600's on track @ ~AT, r= 1' (w= 4 / m= 5-6)

+ strength & conditioning

saturday
no required activity; suggested activity:

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at river or mountain

+ cool-down exercises

+ recovery strategies in training room