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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)

tuesday (3:30 PM)

800j + mcmillan wu

+ (MD) 4 x 300 + 2 x 600 + 3 x 400 @ AnAe E, r= equal jog recovery

+ (LD) 4 x 1000 @ CV, r= 1' + 400j + 4 x 400 cut-downs @ AnAe E, r= 2'

+ (800) 11 x 200 cut-downs, r= 90"

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

(OR those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

+ 6:15/6:30 PM - depart for Nashville/Clemson

friday

AM shake-out/pre-meet - tbd

+ VANDERBILT MUSIC CITY INV / CLEMSON TIGER PAW INV

OR light aerobic running + 2-3 x 200 @ RP

those not traveling (on your own):

800j + mcmillan wu

+ fartlek on own (5-4-3-2-1 OR 1-2-3-2-1-2-3-2-1)

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ VANDERBILT MUSIC CITY INV / CLEMSON TIGER PAW INV

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies