off week

NOTE: Tuesday practice at 7:00 AM.

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 (7:00 AM)

800j + mcmillan wu

+ (LD) 4-5 x 2000 @ ~Threshold, r= 90"

+ (MD) 4 x 1000 @ ~CV, r=75" + 400j + 6 x 300 cut-downs, r= 300j

+ (800) 5 x 400 @ ~AnAe P, r= 5' (or 3 x 400 @ ~S, r= 15')

+ strength & conditioning in Brock

wednesday (3:30 PM)

400j + lunge matrix wu

+ hurdle drills / 3000SC hurdle practice / baton exchanges

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ hip circuit

thursday (3:30 PM)

800j + dynamic wu

+ light aerobic running

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

+ general strength circuit

friday (7:00 AM)

800j + mcmillan wu

+ (LD) 2000, 1600, 1200, 800, 400 @ 5kGP, r= 4', 3.5', 3', 2.5

+ (MD) 800, 700, 700 @ 1500GP, r= 7', 6'

+ (800) 1k @ Threshold + 600j + 400, 200, 300, 200, r= full recovery (12-15')

+ strength & conditioning

saturday (on your own)

+ light aerobic running on own

+ stretching & mobility

sunday (8:45 AM)

long aerobic running, venue - tbd

+ cool-down exercises

+ recovery strategies at training room