rolling into exams in 1..3..4..1

*NOTE PRACTICE TIMES FOR EACH DAY

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

+ 9 x 600 on track @ ~AE Power, r= finish loop at ~65%

+ strength & conditioning

wednesday (10:00 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday (12:30 PM)

800j + dynamic wu & speed ladder
+ 3 x 30 starts + 6 x 80

+ light aerobic running
+ mini-hurdles or work on A March
+ 5 x light strides on grass
+ hip circuit

friday (8:00 AM)

800j + mcmillan wu

+ 1600's on track @ ~85% Threshold, r= 1' (w= 5-6 / m= 6-8)
(800: 12 x 400 @ MAS, r= ratio of 1:1)

+ strength & conditioning

saturday

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at river or mountain

+ cool-down exercises

+ recovery strategies in training room