onward 2017

Our end goal of P45417.HNL is within reach, time now to double down on...recovery in the training room, hydration, proper nutrition, iron supplementation, sleep, intentional cross-training, and everything else that goes into a successful conclusion to the fall season!

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) 2400's @ 85%, r= 90" (w= 2 / m= 3)
+ 800, 600, 400 @ 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 / m= 8-10

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room