attitude IS everything

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)

tuesday (3:30 PM)

800j + mcmillan wu

+ (LD) Threshold Intervals, w= 4 x 1600 / m= 4 x 2000, r= 90"

+ (MD) 2-3 x (500, 300, 200 @ 3k, 1500, 800), r= 300j, 200j, 500j

+ (800) 800 @ Threshold + 800j + 500, 400, 300, 200, r= 5', 4', 3'

+ 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 (on your own)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

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

friday

AM - shakeout

FLORIDA RELAYS - 1500m, 3000SC, 5000m

those not traveling:

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

AM - shakeout

FLORIDA RELAYS - 800m, 4 x 400m

those not traveling:

+ light aerobic running on own

+ stretching & mobility

sunday (time-tbd)

long aerobic running at mountain or river

+ cool-down exercises

+ recovery strategies