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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

+ (LD) 4-6 miles easy + 6 x 300 cut-downs, r= 300j

+ (MD) 1600 @ Threshold + 800j + 2 x (200, 400, 600, 400, 200, r= 90")

+ (800) 1000 @ Threshold + 800j + 2 x (100, 200, 300, 200, 100, r= 90")

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday

AM - shakeout

PENN RELAYS

those not competing:

800j + dynamic wu

+ light aerobic running

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

+ those racing Friday - 2-3 x 200 @ RP

+ general strength circuit

friday

AM - shakeout

PENN RELAYS

those not competing (on your own):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

AM - shakeout

PENN RELAYS

those not competing:

+ light aerobic running on own

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies at training room