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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) 4800/6000 @ Threshold + 800j + 4 x 400 @ 5k GP, r= 200j

+ (MD) 3 x 1000 @ VO2max, r= 5' + 800j + 6-8 x 200 @ 1500 GP, r= 200j

+ (800) 10 x 300 @ AnAe E, r= 90" + 800j + 1 x 500

+ 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 if racing Friday, 2-3 x 200 @ RP

friday

For those not racing Friday:

800j + mcmillan wu

+ workouts tbd

+ strength & conditioning

For those racing Friday:

shake-out on own

+ YELLOW JACKET INV (1500m, 3000SC, 5000m)

saturday

For those not racing Saturday:

easy aerobic running on own

+ stretching & mobility

For those racing Saturday:

shake-out on own

+ YELLOW JACKET INV (800m, 4 x 400m)

sunday (time-tbd)

long aerobic running at mountain or river

+ cool-down exercises

+ recovery strategies