indoor nationals and transition to outdoors

With NCAA Indoors this weekend, the recommendation is after Tuesday's workout, the remainder of the week should be just aerobic running to get the mileage in on your own.  If you feel you need to workout on Friday, recommendations for middle and long distance are listed.  However, you may also design and execute a workout of your choosing.  Schedule for NCAAs will be communicated separately.

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

+ 1600's @ slow end of Threshold pace, r= 1'
+ 2 x 300 @ AnAe Power pace, r= 300j
(some mid-D - 6 x 300 @ AnAe Power, r= 5') + 1-2 mi @ Tempo)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills if hurdles available

+ 4-6 x strides on grass

+ general strength circuit

thursday (on your own)
800j + dynamic wu
+ 6-8 x 40m fast striding on ramp w/ walk down recovery
+ light aerobic running
+ hip circuit
+ foot arch strengthening

friday (on your own)
800j + mcmillan wu

RECOMMENDED: aerobic running + strides

IF WORKOUT, RECOMMEND:
2-3 sets of 8 x 200 @ vVO2max (~3k pace), r= ratio of 1:1 / R= 2'
OR 14-16k on 2k road lake loop @ Tempo pace
OR - workout of your choice

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies