SB18

#WATT
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 (8:00 AM - m3kSC / 8:30 AM - w3kSC / 9:00 AM - all others)

800j + mcmillan wu

+ m3kSC & w3kSC:
5 x 800 (2nd lap w/ hur on #1,3,5 @ 3kSC pace, r= 3' + 1 x 1000 @ AE Power
+ mMD & women: 4 x 1k @ CV, r= 1' + 800j + 4 x 400 @ AnAe E, r= 2'
+ mLD: 6-8 @ 1600 @ slow Threshold, r= 1' + 4 x 200 @ AnAe E, r= 200j
+ w800: 2 x 1000 @ CV + 2 x 400 @ AnAe E + 4 x 200 @ AnAe P, r= 2' / R= 4'

+ strength & conditioning

wednesday (9:00 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ 4-6 x technique strides

+ general strength circuit
(12:00 PM: depart for Tallahassee)

thursday (8:00 AM)
800j + dynamic wu
those competing Fri:
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing Fri (on own):
+ 6 x 60-80m fast-striding uphill
+ light aerobic running
(all) + hip circuit
(all) + foot arch strengthening

friday
those competing:
AM shake-out, time - tbd
FSU RELAYS
800m, 1500m
+ either 5000m @ ~Threshold or 4 x 400m
those not competing (on own):
800j + mcmillan wu

+ 9 x 400 @ AnAe E, r= 3' (3 @ faster + 3 @ slower + 3 @ faster)
OR 14-16k @ Tempo on park 2k lake loop

+ strength & conditioning

saturday
travel to atlanta

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room
#WATT