outdoor season begins

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

+ (w= 8 x 600 / m= 7 x 700 @ AE Power) + 2 x 400 @ AnAe E, r= 1'
those racing Fri 5k & some MD:
+ 9 x 400, r= 3' @ AnAe E (3 faster + 3 at + 3 faster) + 1600-3200 @ Tempo
800 group:
+ 4 x 100 @ speed + 3-4 x 350 @ AnAe P, r= 3' + 4 x 100 "A" run

+ strength & conditioning

wednesday (3:30 PM)

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

+ aerobic running

+ hurdle drills

+ 4-6 x sled pull technique strides

+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
those competing Fri:
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing Fri:
+ sprint development - tbd
+ light aerobic running
+ hip circuit
+ foot arch strengthening

friday
those competing in 5000m:
AM shake-out, time - tbd
YELLOW JACKET INV - 5000m
those competing Sat (time - tbd):
800j + dynamic wu
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing (6:45 AM):
800j + mcmillan wu

workout - tbd

+ strength & conditioning

saturday
those competing:
AM shake-out, time - tbd
YELLOW JACKET 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
#WATT