birmingham bound for ncaa's

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 3:00-3:15 PM.

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 (7:00 AM)

800j + mcmillan wu

+ (LD/3kSC) 8 x 1000 @ ~threshold, r= 1'

+ (MD)  10-12 x 400 2 ~VO2max, r= ratio of 1:1

+ (400/800) 1 x 1000 @ ~threshold + 600j + 5 x 200 @ ~SE, r= 5'

+ strength & conditioning in Brock

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu

+ light aerobic running

+ 6-8 x Cherry St hill

+ general strength circuit

friday (on your own)

800j + mcmillan wu
+ (LD) 3-4 x 1600 alternating laps @ VO2max/Threshold, r= 5'

+ (MD/800) 5 x 400 cut-downs, r= 5'

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies