keep on truckin'

Another great opportunity this week to get in some solid training as we prepare for the Penn State meet.  Next week will mirror the Battle of Beantown meet.  For this week we'll have a good threshold session on Tuesday followed by some faster efforts to get anaerobic on Friday.  Keep in mind, those who are not competing for the team this season are able to leave campus for fall break after Friday's workout.  However, if you plan to stay on campus and train thru fall break with the team, please let us know so we can include you in any plans for fall break.
#actachieveactualize

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

+ on park cinder loop; 1600s @ ~Threshold, r= 1'
(w= 4 x 1600 @ ~88% + 6 x 200)
(m= 8 x 1600 @ ~85%)
(w800: 6 x 800 @ Threshold, r= 2')

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 4 sgl leg mini-plyo box jumps + 30 acc
+ 4 x 90m (30 float + 30 acc + 30 float)

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ (on 10th St grass)
(w= 12 x 400 or 8 x 600 @ ~vVO2max, r= work:rest ratio of 1:1)
(m= 8 x 800 or 10 x 600 @ ~AE Power, r= 90"

+ strength & conditioning

saturday (on your own)
light aerobic running
+ stretching & mobility

sunday (time - tbd)

long aerobic running at river or kennesaw

+ cool-down exercises

+ recovery strategies in training room