spring break traveling

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 15-30 minutes before listed practice time.

TEAM > TEAMMATE > SELF

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monday (on your own or OFF)
dynamic wu
(if OFF, cross-training is encouraged)

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (8:45 AM)

800j + mcmillan wu

+ (LD) 3-5 x 2000m @ ~Threshold, r= 90" (2 x 2k if competing on Thu)

+ (MD) 3x400 + 4x300 + 4x200 @ ~AnAe E, r= 90" / R= 4' + 3 x 300 cut-downs

+ (800) 4-6 x 300 @ ~SE, r= work:rest ratio of 1:10

+ strength & conditioning in Brock

wednesday (8:45 AM)

(those racing Thu - light aerobic running + 2-3 x 200 @ RP)

+ travel to Tallahassee or Raleigh

400j + lunge matrix wu

+ aerobic running

+ barefoot strides on grass

+ hip circuit

thursday

AM - shakeout

FSU RELAYS - 5000m / RALEIGH RELAYS - m5000 / w10,000m

those racing Friday:

light aerobic running + 2-3 x 200 @ RP

those not traveling:

800j + dynamic wu

+ light aerobic running

+ 6-8 x short hill sprints w/ walk down recovery

+ general strength circuit

friday

AM - shakeout

FSU RELAYS - 400m, 800m, 1500m, 4x400 / RALEIGH RELAYS - w5k/m10k

those not traveling:

workout - tbd

+ strength & conditioning

saturday (on own)

light aerobic running

+ stretching & mobility

sunday (9:15 AM)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room