#TIMETRIALSZN

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RECOMMENDED TRAINING

monday (OFF)

dynamic wu

+ light aerobic running

+ cross-training is encouraged

tuesday

800j + mcmillan wu

+ 800m: 2 x 200 @ GP, r= 200j + 1600j + 1 x 600 @ GP + 6 x strides
+ MD: 4 x 400 @ GP, r= 1' + 1600j + 2-3 x 200 @ AnAe P, r= 400j
+ LD: 2 X 1600 @ AE Power, r= 8' (run 2nd approaching VO2max pace)

+ strength & conditioning

wednesday

400j + lunge matrix wu
+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ general strength circuit

thursday

800j + dynamic wu
+ 6 x fast striding OR short hill reps
+ light aerobic running
+ strides
+ hip circuit

friday

800j + mcmillan wu

+ 800m: 4 x 400 @ AnAe E, r= 1' + 2 x 200 @ AnAe P, r= 400j
+ MD: 4 x 300 @ AnAe E, r= 300j + 800j + 1 x 700 @ AnAe E
+ LD: Tempo running @ ~80% (w= 6-8 mi / m= 8-10 mi)

+ strength & conditioning

saturday

aerobic running

+ stretching & mobility

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies