there's no place like home

#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 (3:30 PM)

800j + mcmillan wu

+ 4 x 300 + 2 x 700 + 300 cut-downs or AT run
OR 4 x 400 @ GP, r= 60", 45", 30" + 300 cut-downs or AT run
OR 4 x 200 @ GP, r= 30" + 300 cut-downs
OR 2 x 4 x 400 w/ hur, r= 1' / R= 1600j

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
(3000SC water jump practice)

+ 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
+ light aerobic running
+ hip circuit
+ foot arch strengthening

friday
those not competing:
AM workout - tbd
+ strength & conditioning

those competing Fri - 1500, 3000SC, 5000m:
AM shake-out, time - tbd

saturday
those not competing:

aerobic running on your own

+ stretching & mobility
those competing Sat - 800m, 4 x 400m:
AM shake-out, time - tbd

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies
#WATT