music city motoring

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, on track)

800j + mcmillan wu

women + mMD: 5 x 400 cut-downs to AnAe Power, r= 5' + 1 x 1600 Tempo
mLD: 4-6 x 1500 @ CV, r= 3'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
(3000SC hurdle work)

+ aerobic running

+ hurdle drills

+ 4-6 x sled pull technique strides

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
(those competing in 5k on Fri, no fast-striding uphill, 2-3 x 200 @ RP)
+ hip circuit

friday
those traveling:
travel to Nashville in AM
+ light aerobic running + 4-6 x 100 @ RP
(some will compete in 5k in evening)
those not traveling (6:45AM):
800j + mcmillan wu
+ workout - tbd
+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd
VANDERBILT MUSIC CITY INV
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room