Suggested workouts for this week are below. Easy tempo and tempo running, fartlek running, and hills are acceptable substitutes for recommended workouts for this week and throughout holiday break.
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)
(if OFF, cross-training is encouraged)
tuesday (on your own)
800j + mcmillan wu
+ 1000's @ ~CV, r= 90" (200j); w= 6 / m= 6-8
(ALT) 75-80% tempo running
(ALT) 5', 4', 3', 2', 1' @ ~85%, r= 1:1 @ ~65%
(ALT) hill reps
+ strength & conditioning
wednesday (on your own)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills (or 3000SC hurdling) 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
+ sprint work in spikes or hill sprints in flats
+ general strength circuit
friday (on your own)
800j + mcmillan wu
+ Tempo run @ ~75-80%; w= 10k / m= 12k
(ALT) 5', 4', 3', 2', 1' @ ~85%, r= 1:1 @ ~65%
(ALT) hill reps
+ strength & conditioning
saturday (on your own)
aerobic running
+ stretching & mobility
sunday (on your own)
long aerobic running
OR (MD) Hill Workout
+ cool-down exercises
+ recovery strategies
