clemson on deck

Sorry for the very delayed post!  Lots going on this week so please read through carefully.  Home basketball games are going to affect practice on Wed and Thur.

FOR WEDNESDAY & THURSDAY - you will get a MAX of 7 miles in during the afternoon session, so everyone will be done running by about 4:40 PM, leaving 20 minutes for post-run stuff at track.  Track will close at 5:00 PM, so everyone should be able to get in recovery activities in training room, shower, and be out of locker room by 5:45 PM.
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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 (3:30 PM)

800j + mcmillan wu

+ (park 2k lake loop) 3-4 x 2000 @ C(ritical)V(elocity) pace, r= 3'
OR (for those racing 5000m on Fri or 800m on Sat)
+ (track) 4 x 300 + 800 + 600 + 3 x 400 @ AnAe E pace, r= 300j, 5', 4', 400j

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 5 x 80m fast striding uphill w/ walk down recovery
+ light aerobic running
(those competing Friday add 2-3 x 200 @ RP)
+ hip circuit

friday
those traveling Friday:
travel to Clemson
+ CLEMSON INV (mile, 5000m, DMR)
those traveling Saturday (time - tbd:
+ light aerobic running + 2-3 x 200 @ RP
those not traveling (time - tbd):

800j + mcmillan wu
+ 4 x 300 + 800 + 600 + 3 x 400 @ AnAe E pace, r= 300j, 5', 4', 400j
OR 5-6 sets of 400 @ VO2max pace + 1600 @ Tempo pace

+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd (for those in Clemson)
travel to Clemson for those competing Sat only
CLEMSON INV (800m, 3000m, 4 x 400m)
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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