124 years of the penn relays at historic franklin field

#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)
YELLOW JACKET CELEBRATION @ GT Hotel

tuesday (3:30 PM)

800j + mcmillan wu
(Penn Thu nite: 3-4 miles easy + 4-6 x 300 cut-downs)
(Penn wDMR/m4x800: 1600 AT + 1600j + 2 x 3 x 200)
(those not competing at Penn: 4 x 300 + 2 x 700 + 3 x 300 cut-downs)
+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ light aerobic running

+ hurdle drills

+ 4-6 x technique strides

+ general strength circuit
Penn Relays group:
light aerobic running before departing
+ light shake-out upon arrival + strides on warm-up fields

thursday (on your own)
800j + dynamic wu
+ 4 x 40m ramp sprints w/ walk down recovery
+ light aerobic running
+ hip circuit
+ foot arch strengthening
PENN RELAYS - AM shake-out + RACE
+ m4x800 will meet and run on warm-up fields

friday (on your own)
800j + mcmillan wu
+ workouts - tbd
+ strength & conditioning
PENN RELAYS w4x1500m - AM shake-out + RACE
(others: time - tbd, light aerobic running + strides)

saturday (on your own)
light aerobic running
+ stretching & mobility
PENN RELAYS m4x800m - AM shake-out + RACE

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

#WATT