grind then shine

#WATT
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 (6:00 AM / 6:45 AM / 3:30 PM)

800j + mcmillan wu

+ mLD & m3kSC & some wLD - AM workout
Threshold running (w= 20' / m= 4 mi) + 1600j + 4 x 300 cut-downs
+ mMD & most women - PM workout
Kosmin Test (2 x 1' OR 4 x 1') + 1600-3200j + 6 x 200 cut-downs

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ 4-6 x technique strides

+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 6 x 80m fast-striding on Cherry St hill
(800m: 2 x 120 + 2 x 150 + 1 x 300, r= 6')
+ light aerobic running
+ hip circuit
+ foot arch strengthening

friday
those not competing:
AM workout - 7 x 800 @ AE Power, r= ratio of 1.0:0.5
+ strength & conditioning

those competing at Athens:
AM shake-out, time - tbd
depart for Athens, time - tbd
1:00 PM - 1500m

saturday
those not competing:

aerobic running on your own

+ stretching & mobility
those competing at Athens:
AM shake-out, time - tbd
depart for Athens, time - tbd
2:20 PM - 800m

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies
#WATT