exam week

Suggested workouts for this week are below.  Easy tempo and tempo running, fartlek running, and hills are acceptable substitutes for listed workouts.

TEAM > TEAMMATE > SELF

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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 (on your own)

800j + mcmillan wu

+ (LD) 8 x 1000 @ ~CV, r= 75" + 4 x 80-100m strides

+ (MD) 4-6 x 1000 @ ~CV, r= 75" + 4-6 x 200 @ AnAe E, r= 200j

+ (800) 3 x 3 x 300 @ AnAe E, r= 1', R= 3-5'

(ALT) 75-80% tempo running

(ALT) hill reps

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills if available

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu

+ light aerobic running
+ sprint work in spikes or hill sprints in flats

+ work on A march

+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ (LD/MD) 75-80% tempo running + 4 x 80-100m strides

(1 mi wu + 1 mi cd / middle part think 1.5' to 1' slower than current 5k)

+ (800) fartlek - 6-8 x (2' uptempo + 2' light running) + strides

(ALT) hill reps

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies