fall exams 2017

Time to close out a great fall semester with a solid week of exams!  Below are the workouts for this week.  Tuesday-Thursday are not required activity, but listed is the suggested activity to be prepared for the upcoming indoor season.  Beyond this week, the training schedule over the holiday break will be on the blog each Sunday evening.  Make sure you complete everything listed for practice each day and stay in the same routine of regular practice.  Report your times for workouts (Tue, Fri) and your mileage each week via text or email. Strength-training to be completed will be sent to you. Report back date is Tuesday, January 2, 2018. If you have any questions or any interruptions in training due to injury or illness, make sure you contact your coaches.  And if you have any questions, make sure you ask!

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 (on your own / TRACK WILL BE OPEN 9AM-12PM)

800j + mcmillan wu

+ 1600's on track (w= 4, m= 4-5) @ ~C(ritical) V(elocity) pace, r= 3' (400j)
(w800 - 4 x 600 @ CV pace, r= 4' + 2-3 x 200 fast striding, r= 200j)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (if hurdles are available)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
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 (on your own)

800j + mcmillan wu

+ mLD - 8 to 10 miles @ ~Tempo pace (75-80%)
+ w & mMD - 3 x 400 + 4 x 300 + 4 x 200 @ ~AnAe E pace
r= 1'30" / R= 4'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies