building better bees begins

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

+ 6-8 x 800 @ ~CV pace, r= 400 @ ~65%

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
(3000SC - hurdle work)

+ 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
+ 6 x 80m fast striding on Cherry St hill

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

friday (6:00 AM)
800j + mcmillan wu
+ on track
+ w & mMD: 10-12 x 300 @ ~AnAe E, r= 400 @ ~65%
+ mLD & some wLD: 14,000m @ ~75% on park 2k lake loop
+ strength & conditioning

saturday (on your own)

light aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room

NCAA Nationals:
While there is no required activity for the upcoming week, below is suggested training.
mon - weekly day off OR 1 hr cross-training
tue - light aerobic running + strength-training
wed - aerobic running + taurus
thu - light aerobic running + fast striding + hip circuit
fri - workout listed above or aerobic running + strength-training
sat - light aerobic running + mobility OR - 1 hr cross-training
sun - medium-long aerobic running + recovery