coast to coast

#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 (3:30 PM)

800j + mcmillan wu

+ m&w3kSC, LD: Oregon Drill in Brock
+ m&w800, MD: workout - tbd

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ 4-6 x technique strides

+ general strength circuit
FL Relays 5k - light aerobic running + 2-3 x 200 @ RP
West Coast group - on own in AM, travel in PM

thursday
those not traveling:
800j + dynamic wu
+ 6 x 60-80m fast-striding uphill
+ light aerobic running
+ hip circuit
+ foot arch strengthening
FL Relays:
racing Friday - on own in AM, light aerobic running + 2-3 x 200 @ RP
racing 5k - shake-out on own in AM, travel in PM, race in evening
West Coast group:  light aerobic running + 2-3 x 200 @ RP

friday
those not traveling:
(on your own) workout - tbd
+ strength & conditioning
those competing:
AM shake-out, time - tbd
FL Relays
800m, 1500m, 3000SC
West Coast Group
3000SC, 5000m

saturday
those not competing:

aerobic running on your own

+ stretching & mobility
those competing at FL Relays:
AM shake-out, time - tbd
4 x 800 and/or DMR

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies
#WATT