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monday (OFF or on your own)

If OFF, cross-training is encouraged

OR dynamic wu

+ light aerobic running

+ 4-6 x technique strides on grass

tuesday (6:30 AM @ McCamish)

800j + mcmillan wu

+ (track) Threshold running
+ 4-6 x Cherry St hill

+ strength & conditioning

wednesday (on your own)

those traveling to State College:

light aerobic running on your own in AM

12:45 PM - depart from Callaway Plaza for airport

those not traveling:

400j + lunge matrix wu

+ aerobic running + strides

+ hip circuit

thursday

those traveling to StateCollege

800j + dynamic wu

+ light running over xc course + 1 x 200, 2 x 120, 2 x 100 starts

those not traveling (on your own):

800j + dynamic wu

+ light aerobic running

+ 6-8 x Cherry St hill

+ general strength circuit

friday

those traveling to State College

AM shake-out - time tbd

+ PENN STATE NATIONAL OPEN; w= 6k / m= 5.2 mi

those competing at Berry (on your own):

+ light running + 1 x 200, 2 x 120, 2 x 100 starts 

those not competing:

workout - tbd
+ strength & conditioning

saturday

those competing at Berry

6:00 AM - depart from Callaway Plaza for xc course

+ BERRY INV; w= 6k / m= 8k

those not competing (on your own)

light aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies in training room