bring on 2017

See everyone soon!
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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 (10:00 AM)

800j + mcmillan wu

+ 2000 + 1600 + 1200 + 800 + 400 @ ~5k (Aerobic Power) pace,
r= jog 1/2 distance just run
(2000m just slower than pace range)

+ strength & conditioning

wednesday (10:00 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (10:00 AM)
800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 200
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (10:00 AM)

800j + mcmillan wu
those competing:
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing:

+ 6-7 x 1600m or 10-12 x 1000
@ ~ 1/2 marathon (Threshold) pace

+ strength & conditioning

saturday
those competing:
CLEMSON INDOOR MEET
those not competing:

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
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