dreamin' bout being a big star

Just a young gun with a quick fuse
I was uptight, wanna let loose
I was dreaming of bigger things
And wanna leave my old life behind
Not a yes-sir, not a follower
Fit the box, fit the mold
Have a seat in the foyer, take a number
I was lightning before the thunder...

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 4 x 400 @ AE Power pace, r= work to rest ratio of 1:0.5 / R= 2'

+ 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 80m fast striding on Cherry St hill w/ walk down rec
+ light aerobic running
+ hip circuit

friday (time in PM - tbd)
800j + mcmillan wu
+ women & mMD: 3 x 200 + 2 x 300 + 400 + 2 x 300 x 3 x 200,
@ AnAe E pace, r= 90" + 10 min rec + 1 x 600 fast
+ menLD: workout - tbd
+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room