the plains of auburn

#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

+ mLD & wLD: AT run,(w= 20' / m= 4 mi) + 1600j + 4 x 300 cut-downs
+ m10k: 14-16k Tempo run on park 2k lake loop
+ mMD & wMD: workout - tbd

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
(3000SC water jump practice)

+ aerobic running

+ hurdle drills

+ 4-6 x technique strides

+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 6 x 80m fast-striding on Cherry St hill
(800m: 4 x 120 + 3 x 150, r= 6')
+ light aerobic running
+ hip circuit
+ foot arch strengthening

friday
those not competing:
AM workout - tbd
+ strength & conditioning

those competing Fri at Auburn (1500 inv, 3000SC, 5000):
AM shake-out, time - tbd
depart for Auburn, time - tbd

saturday
those not competing:

aerobic running on your own

+ stretching & mobility
those competing at Auburn (1500m, 800m):
AM shake-out, time - tbd

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies
#WATT