back to work

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

+ 10 x 500 @ AE Power pace, r= work to rest ratio of 1:0.5
+ 1200j + 2 x 400 @ ~goal mile pace, r= 1'

+ 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
+ sprint development - tbd
+ light aerobic running
+ hip circuit

friday (6:45 AM)
800j + mcmillan wu
+ 9 x 400 @ AnAe E pace, r= 3'
(#1-3 & 6-9 @ faster end of range, #4-6 @ slower end)
+ 1.5-3 miles @ Tempo
+ 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