off and running

Really solid first week and now it's time to settle into the groove of training.  With this week being a planned "recovery" week, make sure you are letting your mileage drop and on Tuesday's workout, shoot for the lower end of the # of repeat 1600's unless you feel absolutely great.  Also, notice this week we will do our long run on Saturday of next weekend.  With the Labor Day holiday coming up, we'll workout next Monday morning as we did last year.  #actachieveactualize

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ on park cinder loop; 1600s @ 85% Threshold, r= 1'
(w= 4-5 / m= 7-8)
(w800: 4 x 800 @ Threshold, r= 2')

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 4 x 5 mini-hurdle bounds + 30y acc
+ 4 x 30y bound + 30y acc

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:00 AM)

800j + mcmillan wu
on 10th St grass AAM loop, 800 @ CV (~90% ) + 800 @ w= 4800m, m= 6400m

+ 100, 110, 120, 130, 140, 150 w/ walk-back recovery
(w800: tbd)
+ strength & conditioning

saturday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

sunday (on your own or OFF)

light aerobic running
+ stretching & mobility